Turn2CrossFit – CrossFit
Warm-up
12 Minute Clock
Row 250m
5 Inch Worms In Place (round 1 only)
5 Warrior Squats (round 1 only)
After round 1 perform
Row 250m
10 Burpee Pull-ups
10 Wall Balls
Shoulder Press (5 reps EMOM for 10 mins)
Increase weight as long as the 5 reps are unbroken
Metcon (Time)
30 Thrusters (45#/35#)
25 Pull-ups
20 Thrusters (95#/65#)
15 Chest to Bar Pull-ups
10 Thrusters (135#/95#)
*Time Cap 18 Minutes