5/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then…

2 Rounds, 3 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (pause 2 seconds at knee)

Power clean + clean (4 x (2 + 1) @ 85% of max Power Clean)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

100m Run

15 Sit Ups

10 Push Ups

5 Squat Cleans (135/95)
11 Min AMRAP:

100m Run

10 Sit Ups

7 Push Ups

3 Squat Cleans (65/45)

Author Bio

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