11/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1 Min Active Hang from Rig

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch + Snatch Balance (Build to a challenging weight for (2 + 2).)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

15 KB Swings (70/53)

15 TTB
-Scaled-

14 Min AMRAP:

200m Run

10 KB Swings (26/18)

10 K2E

:30 Rest

Accessory Work

15-30 Alternating Turkish Getups (not for time!)

Author Bio

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