8/29/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Row

10 PVC Pass Through

1 Length Duck Walk*

5 Supermans

5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Then 2 Rounds, 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

Snatch (15 minutes to build to a challenging double!)

Metcon (Time)

“Karen+”

150 Wall Balls (20/14)

*Every 25 reps, complete 10 Push Ups. (RX+15)
-Scaled-

Mini Karen

100 Wall Balls (14/10)

*Every 25 reps, complete 5 Push Ups.

Author Bio

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