4/19/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Glute Bridges

10 Supermans

8 Jump Squats

8 Thrusters With Empty Barbell

8 Ring Rows

:20 Dead Hang

:20 Kipping

5 Burpees

Box Squat (5×3 @ 55% of standard back squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx+ “Fat Fran”

15-12-9

Thrusters 135/95

Chest 2 Bar Pull Ups

Accessory Work

5 Min Recovery, then 30 Burpees for time.

Rx+ 100 Burpees For Time

Author Bio

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