Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m elbow/reach stretch
Pigeon stretch
PVC pass throughs & around the world’s
*6:00 EMOM*
20m shuttle sprint (forward then backward)
5 medball cleans 20/14
5 ring rows
WOD Naz (Time)
Run 1 Mile
then
59 Wall Balls
then
3 Rounds for time
12 Squat Cleans
18 Pull-ups
23 Box Jumps (24″/20″)
cash out
1 heavy clean/snatch
100m Buddy Carry
https://youtu.be/OxHa7oBdSA8
“The final clean/snatch is to represent picking up a wounded Marine, so do something heavy. For Rx I always allow my athletes to “pick load” because it’s more about the concept of picking up a fellow fallen soldier than anything else. “Heavy for you” is appropriate.
The fireman carry is to represent carrying him to safety. I want to be clear, that on March 23 I was unable to lift my fellow Marine and so we had to drag him to safety. So this fireman carry of your buddy is left open to interpretation. So if it’s a sandbag or a punching bag or whatever is heavy. Note: It’s not a farmer carry [weight should be carried over the shoulder].”