Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
PVC pass throughs & around the worlds
*3 ROUNDS OF*
:30 sec bike (slow, moderate, fast pace)
5 clean high pulls 45/35
5 power cleans
:20 sec bar hang
Add weight each round
https://youtu.be/41EjbD0JJyg
Every 2 Minutes x 6
10/8 Cal Bike
3 Power Cleans
*moderate to heavy weight
Score is weight used for power clean.
“Yoda” (Time)
For Time:
800m Run
50 Hang Power Cleans 95/65
5 Rope Climbs
Rx+=115/85
Metcon (Weight)
ACCESSORY WORK
(Optional)
5/side bottom up kb Turkish get ups
Then 3 rounds
10/side bottom up kettle bell shoulder press
10m/side bottom up kettle bell carry (@90 degree angle)