11/12/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

With a partner, 10 Min AMRAP:

P1 —> Row for Cals (increase pace every round)

P2 —> Light DB Complex*

With a pair of light DBs, 2 times through:

Deadlift

Dual DB Swing

Muscle Clean

Press

FS

Thruster

Turkish Get Up (12 Min to build to a heavy single (L/R=1))

Metcon (Time)

3 Rounds (20:00 min cap):

30 Cal Row or 600m Run

40 Alt DB Snatch (50/35)

1:00 Rest

*Athletes should be spending about 3 min on each movement.
-Scaled-

20 Cal Row or 400m Run

30 Alt DB Snatch (20/10)

1:00 Rest

Author Bio

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