Turn2CrossFit – CrossFit
Warm-up 4 (No Measure)
2 Minutes
Row/Bike/Ski
3 Rounds
5 Banded Face Pulls
5 Banded Chest Flies
5 Banded Lat Raises
Skills
10 minutes to practice
Ring MU
or Strict Ring MU
or MU Kip
Liquid Death (Time)
50 DU
2 Iron Legs 95/65
50 Abmat Sit-ups
40 DU
2 Iron Legs 95/65
40 Abmat Sit-ups
30 DU
2 Iron Legs 95/65
30 Abmat Sit-ups
20 DU
2 Iron Legs 95/65
20 Abmat Sit-ups
1 Iron Leg is:
3 Front squats
3 Overhead Squats
3 Back Squats
Do not put the bar down, must be unbroken
**Rx+ = 115/80
Body-Armor
4 Rounds
8 cal Assault Bike
10 Toe to bar