6/22/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

With a partner, 5 min AMRAP:

Partner 1, Complete 1 Round…

8 Kipping Swings

8 Burpee Broad Jumps

8 Lunge & Reach

Partner 2, Perform…

Max Single Unders

Then…

5 Min AMRAP:

Partner 1, Complete 1 Round w empty bar…

5 RDL

5 Clean High Pulls

Partner 2, Perform…

Active Hang on Rig or 10 Kipping Swings

WOD Warm Up

2 Rounds 5 Reps w/ empty bar:

Muscle Clean

Hang Power Clean (above knee)

Hang Power Clean (below knee)

Metcon (Time)

In Teams of 3 (25 min cap):

60 Power Cleans (135/95)(RX+185/125)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.
-Scaled-

In Teams of 3 (25 min cap):

45 Power Cleans (75/55)

90 Jumping Pull Ups or Ring Rows

360 DU Taps or 4 Min of DU/SU attempts

90 Jumping Pull Ups or Ring Rows

45 Power Cleans (75/55)

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