10/21/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 1 Round:

10 Scap Pull-Ups or Ring Rows

10 Scap Push-Ups

5 Pull Ups or Ring Rows

5 Push Ups @ 2222

Then 2 Rounds w/ empty bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Hold catch :02)

3 Position Clean (3 x 1)

-Position 1

-Above Knee

-Floor
Weight for entire complex will be determined by what you can snatch from the hip.

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

25 Strict Pull Ups

Then in the remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of:

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

25 Band-Assisted Pull Ups or Ring Rows

Power Cleans @ (95/65) remains constant throughout workout.

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