10/20/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

10 Alt. Dead Bugs

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats

Back Squat (6-6-6-6)

Metcon (Time)

8 Rounds (13:00 time cap):

8 Alt. Single DB Up-Downs (50/35)

10 DB Goblet Squats

12 Alt. DB Snatch
-Scaled-

8 Rounds (13:00 time cap):

8 Up-Downs

8 DB Goblet Squats (25/15) or Air Squats

8 Alt. DB Snatch

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