11/21/18 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds

500m Row

10 Hollow Hold-to-Superman

10 Ring Rows @3131

5 Med Ball Cleans

Kipping (Learn the skill!)

If proficient, peg board!

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating rounds, 15 Min AMRAP:

11 Pull Ups

15 Med Ball Cleans (20/14)(RX+40/25)

200m Run (together!)
-Scaled-

With a partner, alternating rounds, 13 Min AMRAP:

8 Jumping Pull Ups -or- Ring Rows

10 Med Ball Cleans (14/10)

200m Run (together!)

Accessory Work

SA Suitcase Carry, 5 x 2 Lengths L/R AHAP

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