10/17/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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2 Rounds:

10 Partner Push Ups

:30L/:30R KB Iso KB Bench Press Hold (moderate weight)

5 Inch Worms

7 Bench Press (empty bar) (pause at chest)

10 Light KB Swings

20 Single Unders

Bench Press (12 Min to test 8RM!)

Metcon (Calories)

In Teams of 2…

10 Min AMRAP:

P1 – Row/Bike for Cals

P2 – 5 KB Swings (70/53) + 10 Up-Downs + 15 Slam Balls (20/14)(RX+40/25)

-Rest 2:00-

10 Min AMRAP:

P1 – Row/Bike for Cals

P2 – 5 Push-ups + 10 Box Jumps (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

KB Swings (26/18)

Slam Balls (14/10)

Box Jumps or Step Ups (18/12)

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