4/3/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Team Shuttle Relay

Then 2 Rounds:

10 Pendlay Row (empty barbell)

5 Push Ups

5 Ring Rows

3 Slow Burpees

Supinated Pendlay Row ( 5 x 6 AHAP (2 second pause at top of each rep))

Superset w/ Med Ball Chest Pass x 6 AHAP/AFAP

Metcon (Time)

5 Rounds:

12 Burpee Box Jumps (24/20)

12 Push Ups

12 KB Swings (70/53)
Scaled:

4 Rounds

8 Burpee Box Jumps (20/12)

8 Push Ups

8 KB Swings (light)

Accessory Work

3 attempts ME plank hold