11/8/18 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dogs

Then 2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (1 + 1 + 2) @ 70-80% of max clean and jerk)

Metcon (Time)

5 Rounds:

7 Hang Power Cleans (95/65)(RX+135/95)

7 Burpees Over Bar
-Scaled-

4 Rounds:

7 Hang Power Cleans (65/45)

7 Burpees Over Bar

Accessory Work

Plyo Push Ups, 4 x 10

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