7/5/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run Carrying Med Ball w/ a partner (each carries for 200m)

2:00 Front Rack Mobility

Then 2 Rounds, 5 Reps each w/ empty barbell:

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Clean

Clean (Test a heavy double!)

Metcon (Time)

3 Rounds:

20 Squats

9 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
-Scaled-

3 Rounds:

14 Squats

9 Power Cleans (65/45) -or- DB Cleans

7 Ring Rows

200m Run

Accessory Work

20 Turkish Getups (Slow and Steady!)