10/24/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Power Snatch

Hang Snatch

Snatch Pull + Snatch (4 x (1 + 1) @ 70-75% of 1RM)

*pause :02 at knee both reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Pull Ups

10 Push Ups

15 Sit Ups
-Scaled-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Band Assisted Push Ups

15 Lying Leg Raises

Author Bio

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