10/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

20 “Partner” Up-Downs

10 Push Up to Down Dog

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (4 x 4 AHAP)

*Pause :02 at chest all reps!

Metcon (AMRAP – Reps)

8 Min EMOM:

Min 1 – :45 Burpees to a Plate

Min 2 – :45 Pendlay Rows (135/95)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :45 KB Swings (70/53)

Min 2 – :45 Push Ups (RX+ Deficit Push Ups or HSPU)
-Scaled-

8 Min EMOM:

Min 1 – :30 Up-Downs

Min 2 – :30 Pendlay Rows (85/60)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :30 KB Swings (26/18)

Min 2 – :30 Push Ups (use box or bench!)

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