Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 min clock:
400m run
10m elbow/reach stretch
5 sumo squats
Iron cross stretch
Thread the needle stretch
*AMRAP OF:
7 air squats
7 slam balls
100m run
Strict Pull-Ups
Perform 3 sets of your max strict pullups. Rest 2 minutes between sets. If you used a band for these, make sure to note which band you used. Score your max set.
Ring Dips
Perform 3 sets of max strict ring dips. Rest 2 minutes between sets. Score your max set.
“Start Your Engines” (Time)
Every 2:30 for 6 rounds:
24 Wallballs 20/14
Max Pullups
*Accumulate 120 Pullups or finish as many pulllups as possible in 6 rounds.
*Score is time. Add one second for every missed rep.