Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10 PVC pass throughs/around the worlds & shoulder stretches
Pigeon stretch
*THEN 3 ROUNDS OF*
10/8 cal row @ 28-32 SPM
10 air squats
10 DB hang power snatches 35/25 (5 each arm)
5 power clean & jerks 45/35
Add weight each round
Power Clean and Jerks UB
4 sets of 7 touch and go reps
*must be unbroken
Rest 2 minutes between sets
“Secret Santa” (Time)
For Time:
25/20 Cal Row
Then…
21-15-9
Hang Power Snatches 95/65
Back Squats
Then…
25/20 Cal Row
Rx+= 135/95