3/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Push Ups

10 Banded Glute Activation

10 Scap Pull Ups

10 Banded Pull Aparts (thin band)

Bench Press (5×5)

Build up to 90%, increasing throughout working sets

Metcon (AMRAP – Rounds)

Partner EO-MOM:

Every other minute with a partner, complete 4 snatches (together) and 4 chin ups (individually) until you cannot complete the reps within the minute.

Rx 75/55 Rx+95/65lbs

*Weight increases 10/5lbs each round

Accessory Work

Muscle Up progressions (No Measure…This is Skill Work. Rings or Bar…your choice) (Rx+ More Than Skill Work. Hit 4×4 w/ a 1 minute rest between each set

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