Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run, 300m ski, or 600m bike
5 sumo squats
5 PVC pass throughs, around the worlds, & shoulder stretches
5 PVC OHS
*3 rounds of*
7 ring rows
5 PVC or empty BB power snatches
3 OHS
Add weight each round
Power Snatch
Every 2 minutes for 5 sets: Complete 6 touch and go Power Snatches. Try to either match or go heavier than last time when we did 5 reps. All sets should be at the same weight.
“Indian Summer” (AMRAP – Rounds and Reps)
18 Minute AMRAP:
3 Rounds of “Cindy”
6 Power Snatches 95/65
9 Overhead Squats
1 Round of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
Rx+=135/95