Turn2CrossFit – CrossFit
Warm-up
Run or Row 300m
2 Rounds
10m Bear Crawl
10m Walking Lunge w/twist
10m Burpee Broad Jump
10 OHS PVC
Accessory Work
Tabata
Hollow Rocks
R/L Plank Holds (alternate ea round)
Metcon (AMRAP – Reps)
For Reps:
12 Min Running Clock
In minutes 0-4 Complete AMRAP of…..Row Calories
In minutes 4-8 Complete AMRAP of…..Hang Power Clean 135/95
In minutes 8-12 Complete AMRAP of Burpees Over Bar
Score is total reps completed in the three movements