8/30/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause at knee)

Front Squat

Push Press

Thruster

Clean (4 x 2 @ 75-85% of max clean)

*2 second pause @ knee both reps.

Metcon (Time)

4 Rounds:

8 Thrusters (135/95)

10 TTB

200m Row
-Scaled-

4 Rounds:

6 Thrusters (65/45) or DB Thrusters (25/15)

8 K2E

100m Row

Accessory Work

Single Arm Wall Facing Handstand Hold

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