5/2/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Med Ball Tic-Tac-Toe

Accumulate 1:00 hang from rig (scaled: 10 Ring Rows)

Then 2 Rounds w/ empty bar:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

Hang Power Clean + Power Clean (4 x (1 + 1) @ 80% of max clean)

Metcon (Time)

5 Rounds:

7 Hang Power Cleans (135/95)

15 Pull Ups

200m Run
Scaled: 4 Rounds

7 Hang Power Cleans (65/55)

15 Ring Rows

100-200m Run

Accessory Work

Assault Bike :10 sprint, :20 Rest x 6

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