Turn2CrossFit – CrossFit
Remember Athletes!!!
Sign up on Wodify for the February 9th Rowing Clinic by Coach Charles. Limited spots available and you are sure to improve your rowing skills by 100% GUARANTEED!!!!
Warm-up
Run 500, Row 600m or 40 Air Assault Cals
7 min Jump Rope
100 Single Unders
50 Right Leg
50 Left Leg
100 Alternate leg
50 Double Unders
100 Single Unders
Gymnastics
12 min EMOM
Odd – 10-15 GHD Sit Ups (Sub w/ 20 weighted Sit Ups)
Even – 6-8 HSPU’s (Sub with Seated DB Push Press)
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
75 Double Unders
20 Power Cleans
rest 4 min
8 min AMRAP
75 Double Unders
20 Power Cleans
*increase weight every round, and start second AMRAP where you finished the first (95/65,115/80,135/95, 155/105, 185/125, 205/135,225/145) *
**RX+ – 100 Double Unders & start at the 3rd level.