Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Couch stretch
PVC pass throughs & stretches
7 deadlifts
7 power cleans 45/35
7 front squats
20m side Bear crawl
7 squat cleans *add weight
20m side bear crawl
https://youtu.be/aCBNw7UD_0A
10 Minute EMOM
3 Touch and Go Squat Cleans
*Build in weight as you go. Score heaviest weight.
“Anita P. Arsoon” (AMRAP – Rounds and Reps)
7 Minute AMRAP:
6 Pushup+ DB Pull Across 50/35
6 Hang Squat Clean 95/65
-Rest 3 Minutes
Repeat score from Part 1 for time.
RX+=135/95
Score=Rounds and Reps
Put your time for part 2 on the comments.
Pushup and DB pull across
https://youtu.be/3_mq9m6Yau8
Accessory Work
Metcon (Time)
50 cal bike
50 cal row
50 cal ski
(Any order you like!)