Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row/ 3:00 min run
then:
-:30 calf stretch
-5 deadlifts (PVC)
-5 muscle cleans
-5 front squats
-5 push press
***AGAIN with empty barbell, and ONCE more with weight
Accessory Work
8 MIN TIME CAP of:
descending deadlifts, and ascending burpees over the bar
-10 deadlifs at 50%, 1 burpees over bar
-9 deadlifts, 2 burpees over bar
-8 deadlifts, 3 burpees over bar
-7 deadlifts, 4 burpees over bar………..
Sandpaper CT (AMRAP – Rounds and Reps)
12min AMRAP
2 Power Cleans 95/65
2 Thrusters 95/65
30 Double-Unders
**Add 2 reps to the Power clean and the Thruster each round.