12/20/18 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

30 Partner Wall Balls

30 Lateral Hops (over PVC)

20 PT, 20 ATW

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Snatch

Snatch + Snatch Balance (4 x (1 + 2) @ challenging weight)

Metcon (Time)

21-15-9-6-3

SDHP (95/65)

Wall Balls (20/14)

*25 Double unders after each round.
15-12-9-6-3

SDHP (55/45)

Wall Balls (14/10)

*50 Single Unders after each round.

Accessory Work

4 x 10 KB Glute Bridge (hold last rep 5-10 seconds)