12/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds

10 PVC Pass Throughs

10 Boot-Strappers

5 Tempo Air Squats (3131)

10 Ring Rows

5 Pull ups

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Hang Power Snatch (15 minutes to build to a heavy triple!)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

36 Air Squats

12 Hang Power Snatch (115/75)

6 Muscle-Ups

*Sub Jumping MUs or Burpee Pull Ups for MU’s
-Scaled-

16 Min AMRAP:

24 Air Squats

8 Hang Power Snatch (65/55)

6 Pull Ups or Ring Rows

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