Turn2CrossFit – CrossFit
Warm-up
20 x 10m Shuttle Runs
10m Spiderman Stretch w/ Reach
10m Inch Worm
5 Ashley’s
10m Inch Worm
10m Spiderman w/ Reach
Metcon (AMRAP – Reps)
8 Min AMRAP of
Partner D Ball Cleans
Find a partner and perform as many reps combined as possible of D Ball Cleans in 8 min.
Metcon (Time)
22 min time cap
21-15-9
Row Calories
Thrusters 75/55
21-15-9
Air Assault Bike
Front Rack Lunge* (l/r=1) 75/55
*Lunge in place
21-15-9
Burpees
*Run 200m after each round
*counts as 1 rep
There is NO REST between couplets.