11/13/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

20 Partner Underhand Wall Ball Tosses

2 Lengths Burpee Broad Jumps

10 PT, 10 ATW

5L/5R ½ Kneeling Bottoms Up KB Press

Then 2 Rounds w/ empty barbell:

5 Strict Press (3 second eccentric)

5 Push Press (3 second lockout)

Push Press (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

7 Box Jumps -or- Step Ups (18/12)

10 KB Swings (26/18)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

7 Box Jumps -or- Step Ups (18/12)

10 KB Swings (26/18)

Accessory Work

Ring or Box Dips, 4 x 8 (RX+ weighted dips!)

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