03/21/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

20 Double Unders

10 v-ups

10 Jump Squats

10 Thrusters (empty bar or PVC)

10 push ups

10 Dips

Bench Press (5×5 – Build to 5RM for day)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

21 Toes to Bar

21 Thrusters (95/65) (rx+135/95)

21 Bent Barbell Row (95/65) (rx+135/95)

400m Run

Accessory Work

3 sets of 3 rope climbs, rest 1 min between sets