5/2/19 CrossFit Haddonfield Cherry Hill Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

Lying OH Wall Press (4 breaths)

10 PT, 10 ATW

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Power Snatch + Snatch (3 x 1)

*Find challenging weight and complete 3 sets of complex with no misses.

Metcon (Calories)

12 Min EMOM

Min 1: 10 HSPU

Min 2: 15 KB Swings (70/53)

Min 3: Max Cal Row

Min 4: Rest
-Scaled-

12 Min EMOM (*Rest by :40 mark of each min)

Min 1: 10 DB Strict Press (25/15)

Min 2: 15 KB Swings (26/18)

Min 3: Max Cal Row

Min 4: Rest