11/23/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps

5 KB Reverse Squats

30 Partner Push Ups

Then 2 Rounds:

:30 High Plank Hold

10 Box/Bench Dips

10 Bench Press (empty bar)

WOD Warm Up

2 Rounds w/ empty bar:

10 PT, 10 ATW

7 Muscle Snatch

7 OH Squats w/ 3 second pause in hole

Metcon (Time)

21-15-9

OH Squats (135/95)

Box Jumps (30/24)
-Scaled-

15-12-9

OH Squats (45/35) -or- Goblet Squats (26/18)

Box Jumps (18/12)

Bench Press (10-6-5-2-1-1-1)

50-60-75-85-90/95-90/95-90/95%

Author Bio

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