11/5/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

30 Partner Wall Balls

20 Partner Push Ups

Then 2 Rounds:

10 Alternating DB Bench Press

10 Ring or Box Dips

5 High-to-Low Plank

Bench Press (10-6-5-3-3-3)

50%-60-75-90-90-90

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

20 Wall Balls (20/14)

20 Box Jumps (30/20)

150m Row
-Scaled-

11 Min AMRAP

15 Wall Balls (14/10)

10 Box Jumps -or- Step Ups

150m Row

1 Min Rest

Accessory Work

Front Foot Elevated Split Squat, 3 x 10L/R