10/5/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

2 Lengths DB OH Carry*

*Increase pace each round.

**Hold both DBs overhead.

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Front Squat

Hang Squat Cleans

Hang Clean (Build to challenging double!)

Metcon (Time)

For Time (17 Min Cap):

800m Run

13 HSPU

13 Hang Squat Cleans (95/65)

13 Box Jumps (30/24)

400m Run

13 HSPU

13 Hang Squat Cleans

13 Box Jumps

200m Run

13 HSPU

13 Hang Squat Cleans

13 Box Jumps
-Scaled-

400m Run

13 DB Push Press (20/10)

13 Hang Power Cleans (55/45)

13 Box Jumps or Step Ups (18/12)

400m Run

13 DB Push Press

13 Hang Power Cleans

13 Box Jumps

200m Run

13 DB Push Press

13 Hang Squat Cleans

13 Box Jumps

Author Bio

adminCF

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