6/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Team Plate Race!

Then 2 Rounds, 3 reps each, w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OHS

Hang Power Snatch

Hang Snatch

Snatch Pull + Snatch (4 x (2 + 1) @ 80% of max snatch)

Metcon (4 Rounds for reps)

12 Min EMOM

Min 1: ME Air Squats :40

Min 2: ME TTB :40

Min 3: ME Push Ups :40
-Scaled-

12 Min EMOM

Min 1: ME Air Squats :30

Min 2: ME Sit Ups :30

Min 3: ME Push Ups :30

Accessory Work

GHD Back Extension, 3 x 10

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