5/13/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Min each side Front Rack Mobility

5 Reverse Squats w/ KB

Then 2 Rounds:

5 Pause Jump Squats

5 Drop Squats

5 Up/Down Dogs

10 Dead Bugs

Front Squat (4 x 3 @ 80-85%)

*Pause first two reps!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

3 Power Cleans (135/95)(RX+185/135)

6 Pull Ups

9 Push Ups

12 Air Squats

*Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
-Scaled-

3 Minute AMRAP:

3 Power Cleans (75/55)

6 Jumping Pull Ups -or- Ring Rows

9 Band Assisted Push Ups

12 Air Squats

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