Turn2CrossFit – CrossFit
Warm-up 1 (No Measure)
2 Rounds
250m Row
10m Sampson Stretch
10m Inch Worm
1 Barbell Warm-Up Cycle
Barbell Warm-Up Cycle is…
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Mornings
5 Elbow Roll Forward (each arm)
Bench Press (9 x 3)
9 x 3 @ 80%
*Try and go every 2min
cap @ 20min
“Stark” (Time)
20 Power Cleans 115/75
20 Box Jump Overs 24/20
15 Power Cleans 115/75
20 Box Jump Overs 24/20
10 Power Cleans 115/75
20 Box Jump Overs 24/20
5 Power Cleans 115/75
*Rx+ = 155/105
Body-Armor
4 Rounds
5 RMUs
8 Cal Bike