7/23/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then 3 Rounds:

5 DB Deadlifts

5 DB Hammer Curls

5/5 Bodyweight Split Squats

5 DB Power Cleans

Metcon (No Measure)

10 Min EMOM:

MIN 1 – :50 Double Unders*

MIN 2 – :50 DB Power Clean

-2:00 Rest-

10 Min AMRAP:

30 Double Unders

20 DB Alt. Forward Lunges

10 DB Power Cleans

*Beginners: Single Unders or DU Taps

Finisher

3 Sets:

15-25 DB OH Tricep Extension

-Rest as needed b/t sets-

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