Turn2CrossFit – CrossFit
Warm-up
Run 300m
1 Round of Cindy
Run 200m
10 Thrusters 45/35
Run 100m
5 Pausing OHS 45/35
Metcon
Metcon (Time)
21 OHS, 200m Run
21 Thrusters, 200m Run
15 OHS, 200m Run
15 Thrusters, 200m Run
9 OHS, 200m Run
9 Thrusters, 200m Run
Rx = 95/65
*15 Min Time Cap
Accessory Work
3 RNFT
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
*Grab a partner and 2 bars.
*Take turns doing a set of 8 BP then immediately into 8 HPCs.
*Build in weight as possible. Record heaviest successful set of 8 of each movement.
*Rest as needed between sets but NO MORE than 3 Mins