7/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run

5 Inch Worms

Then 2 Rounds:

5/5 SL Glute Bridge (hold :02)

5 MB Front Squats

5 MB Push Press

5 MB Thrusters

Then, 8 Tempo Deadlifts w/ Empty Bar.

Deadlift (4 x 3 @ (135/95))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

2,4,6 and so on…

Deadlifts (95/65)

Wall Ball (tossed in air to self) (20/14)

Up-Downs

-2:00 Rest-

(Repeat)

*Restart back at 2 reps in the second effort.
Scaled:

Deadlifts (75/55)

Wall Balls (14/10)

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