6/13/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run or Jump Rope

Then, 3 Rounds:

10 Front Jacks

10 Alt. Lunges

10 Air Squats

Front Squat (3-4 x 10 AHAP)

3-4 Sets:

10 DB/BP Front Squats

*Pause :02 each rep

-Rest 1:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

-Rest 3:00-

4 Min ARAMP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Author Bio

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