10/15/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Jerk + Split Jerk (15:00 to build to a challenging load for (2+1))

Metcon (Time)

5 Rounds:

400m Run

12 Push Jerks (155/105)
-Scaled-

5 Rounds:

200m Run

12 Push Jerks (95/65)

Author Bio

adminCF

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