3/27/18 CrossFit near Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Ring Rows (RD2 pull ups) (slow eccentric)

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Alternating Box Step Ups

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Weighted Box Step Up 5 x 6L/6R AHAP.

WOD Warm Up

10L/10R ½ Kneeling Bottoms Up KB Press (light KB)

3 Rope Walks/Climbs

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

11 Push Press (95/65)

11 Burpees Over Bar

1 Rope Climb (RX+ Legless)
-Scaled-

11 Minute AMRAP:

11 Push Press (45/35)

7 Burpees Over Bar

2 Rope Walks

:30 rest