12/17/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 DB Deadlift

8/8 Single Arm DB Bent Over Row

:20 Hollow Hold → :20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8 Up Downs

Renegade Row (4 x 6 AHAP)

*1 Rep = Push-up + Row L + Row R

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Strict or C2B Pull-Ups*

10 HRPU

15 Up Downs to Plate

*Athlete choice each round on Strict or C2B Pull-Ups
-Scaled-

20 Min AMRAP:

5 Band Assisted Pull Ups

10 HRPU

10-15 Up Downs to Plate

1 Min Rest

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