1/25/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Lunges

5 Inch Worms

10 Alt. Groiners

2 Wall Walks

Then 2 Rounds:

10 Up-Downs

10 Jump Squats

20 Shoulder Taps (Scaled: High Plank Shoulder Taps)

10 Light KB Swings

Handstand Push-ups (Learn the skill!)

*If proficient, 3×8 deficit HSPU or HS Walk!

Handstand Walk

WOD Warm Up

1 Round w/ empty bar:

7 RDL

7 Muscle Cleans

7 Front Squats

7 Push Press

7 Thrusters

Metcon (Time)

For Time, with a Partner:

120 Thrusters (135/95)

120 KB Swings (70/53)

*P1 works while P2 rests. Reps can be broken up and completed in any order.
-Scaled-

For Time, with a Partner:

120 Thrusters (75/50)

120 KB Swings (26/18)

Author Bio

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