8/28/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

On an 8 Min clock:

2, 4, 6, 8…

Up/Down Box Jumps

Glute Bridges

Step Ups

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Metcon (Time)

For Time (25 min Cap):

50 Burpees*

into…

5 Rounds:

12 Hang Power Clean (135/95)

12 DB Box Step-Over (24/20) (50/35)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.
-Scaled-

For Time (25 min Cap):

30 Burpees* -or- Up Downs

into…

5 Rounds:

12 Hang Power Clean (65/55) -or- DB Hang Power Clean (20/10)

12 Box Step-Over (18/12)

into…

30 Burpees -or- Up Downs