6/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Power clean + clean (Find max for (2+1))

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

7 Power Cleans (95/65) (RX+ 135/95)

7 Push Press (95/65) (RX+ 135/95)

400m Run
-Scaled-

9 Minute AMRAP:

7 DB Hang Power Cleans (25/15)

7 DB Push Press (25/15)

200m Run

Accessory Work

Single Leg Deadlift, 3x10L/10R (focus on balance!)

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now