7/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

1 Min Active Hang from Rig

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Thruster

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (1 + 2 + 1) at a challenging weight)

Metcon (Time)

21-15-9

Thrusters (115/75)

TTB

Box Jumps (30/24)
-Scaled-

15-12-9

Thrusters (45/35) or DB Thrusters (25/15)

K2E or Sit Ups

Box Jumps or Step ups

Accessory Work

Shoulder Taps, 3 x 20