WOD

Topsy Complete as many rounds and reps as possible in 25 minutes of:3 ring muscle-ups8 thrusters 115/7317-calorie row McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.
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A. Incline Bench 3×8 B. Burnout Pec Flys x3  Then…. 3 Rounds 400m Run 20 Burpees 15/12 Cal Bike
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EMOM 10 3 Hang Cleans (High hip / Hang / Low – below knee) Then…. “Step n’ Spin” – 50-40-30-20-10 Situps Double Unders Walking Lunge Steps Double Unders
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Front Squat 6 Rep Max Then 2×6 @90-93% Then…. Complete as many rounds and reps as possible in 10 minutes of: 12 dumbbell deadlifts  9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads *alternate arms each round so each full round is done on one arm, and unbroken.  Use a heavy dumbbell and post load in comments 
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Olympic Lifting -Every 2 minutes for 12 minutes: 1 Power Snatch + 3 OHS -Hang Squat Clean: 3-3-2-2-1-1-1 Endurance 17 MIN AMRAP (OUTSIDE) 100M SA Farmers Carry, 70/53 12 KB Swings Run Ladder: 200m run, 300m run, 400m Run, ….. 17 MIN AMRAP (INSIDE) Spinning Cindy Ladder: 1 round of cindy = 5 pullups/10 pushups/15 squats Complete 1 Round of Cindy + 15/12 cal bike, then complete 2 rounds of Cindy followed by 15/12 Bike, then complete 3 Rounds of Cindy followed by 15/12 cal bike. Continue this pattern until time runs out.
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