02/17/2017 Cherry Hill NJ CrossFit Workout

CrossFit Turbocharged – CrossFit

Warm-up

200 meter light run

8 Burpees

Followed by:

Empty Barbell Complex of:

8 Bent Row

8 Front Squats

8 Hang Power Cleans

8 Good Mornings

Overhead Squat

3×5 @90% Superset with 3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Bent Over Row

3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here

Author Bio

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