12/4/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 PT, 20 ATW

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (4 x 6 @ 60-70% of max OHS)

Metcon (AMRAP – Rounds)

Death By Sprint

*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (70/53) (*Alternate arms each length)
-Scaled-

Death By Sprint

*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (26/18) (*Alternate arms each length)

Accessory Work

30 DB Hammer Curls (30 each arm)

30 Band Tricep Pulldowns

30 Bent DB Rows (15 each arm)