02/18/2017 CrossFit Gym in Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Jump Squats

30 Single Unders

10 Dips on Bench or Box

10 Push ups

10 V-Ups

Mobilize

Bench Press (3×5)

Shoulder Press (3×3)

Metcon (AMRAP – Rounds and Reps)

Open WOD 13.3 and 12.4 “Chopped”

Complete as many rounds and reps as possible in 12 minutes of:

75 Wall Balls 20/14

45 Double Unders

15 Muscle Ups or 8 Ring Rows+8 Dips On Rings

AMRAP time isn’t “chopped” in today’s WOD. Only the volume per set of each movement . I.e instead of 150 wall balls…
Accessory

Hollow Body Holds :10 on :10 off for 2 min