1/18/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worm with Push Up

10 Jump Squats

:10 Nose and Toes

10 KB Bent Row (5 each arm)

10 KB Muscle Cleans (5 each arm)

Bench Press (3×5 @ 90% superset w/Bent Row)

Pendlay Row (3×5 @ 90% (immediately after bench press))

Metcon (Time)

21-15-9

Burpee Box Jump Overs (24″/20″) (rx+30/24)

Hang Squat Cleans (135/95) (rx+155/115)

Handstand Push-Ups

Accessory Work

4 sets of 10-15 second L-hang from bar w/ 15 second rest in between each. Scaled 1 hold Leg Lift position instead of L-Hang

Author Bio

adminCF

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