11/13/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, 30 BK, 30JJ

10 Paused Jump Squats

10/10 SL Glute Bridges

5 Up/Down Dogs

Then 2 Rounds w/ Empty Bar:

10 Elbow Punches (Each Arm)

8 Front Squats (2211)

6 Front Rack Tempo Push Press (:03 eccentric)

4 Thrusters (hold lockout :02)

Front Squat (3-3-3-3-3)

Build to a heavy triple!

*Pause first two reps.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*15:00 time cap.

*Sub 800m Run for row if needed.

-Scaled-

For Time:

750m Row

30 Thrusters (45/35)

20 Pull-ups/ Jumping Pull-ups

-or-

500m Row

25 Thrusters (45/35)

15 Ring Rows

*Sub DB Thrusters for Barbell.

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