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)
Metabolic Conditioning
4 Rounds NFT
150m Ski Erg Sprint
10 KB Swings (70/53)
12/9 Cal Assault Bike
100ft DB Farmer Carry
(not for time, but erg/bike is 90% effort)
Ghost (of) Power (Time)
4 Rounds for Time
21 Deadlift (115/75)
15 Box Jumps (24/20)
9 Hang Power Snatch (115/75)
RX+ = No Power, instead Hang Squat Snatch