10/12/20 CrossFit Cherry Hill, Haddonfield, Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

5 Inch Worms

8 Bootstrappers

8 Alt. Groiners

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (4 x 3 @ 80-85%)

*:03 eccentric

*:02 pause in bottom

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)

Max Overhead Plate Alt. Lunges in Remaining Time
-Scaled-

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

15 Plate Ground to OH (15/10)

Max Overhead Plate Alt. Lunges/FR Lunges/BW Lunges in Remaining Time

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