12/15/18 CrossFit HOLIDAY PARTY TONIGHT 630PM!!

CrossFit Turbocharged – CrossFit

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Warm-up

Rowling – 3 Frames (Up/Down Dog, Jump Squats, KB Zots Press)

Zots Press (5 x 6 at a challenging weight)

*Use barbell or Dual KB’s!

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (Time)

For Time:

1k Row

50 Power Cleans (95/65)

30 Burpees-Over-Bar
-Scaled-

3 Rounds:

10 Power Cleans (65/45)

8 Burpees-Over-Bar

200m Row

-1 Min Rest

Accessory Work

Wall Facing Handstand Hold, 3 x 1min

Author Bio

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