2/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit


10 inch Worms

:20 Nose and Toes

10 Hollow Rocks

10 Alternating Jump Lunges

10 Med Ball Cleans

Strict Press + Push Press (2 Strict press + 1 push press)

Push Press Weight should be heavy enough that you need to do a push press in order to get that 3rd rep

Metcon (Time)

4 Rounds For Time (rx’d 5 rounds):

10 Alternating Reverse Lunges w/ Barbell in Front Rack (95/65) (Rx+ 135/95)

10 Burpeea Over Bar

7 Push Jerk (95/65) (Rx+135/95)

Accessory Work

Beginners- 5-10 minutes to practice rope climbs

Int-10 rope accents 5 min time cap.

Rx+10 rope acceants + 10 legless rope accents 5 min time cap.

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