Turn2CrossFit – CrossFit
Warm-up
3min Bike/Ski/Row
20m Bear Crawl
10m Lunge with Elbow Reach
10 Sumo Squats
:30sec Squat with rig
20 Banded pull aparts
15 Banded presses
10 Lu raises
With Barbell X2
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Front Squats
5 Tall Muscle Cleans
5 Power Cleans
Metcon (No Measure)
Every 90secs X5
3 Jerk Balance
1 Split Jerk
3 Postion Cleans
CJ+CJ+CJ
Work to a heavy triple on clean and jerk. These do not need to be tap and goes but also do not take more than 3 seconds with the weight on the floor.