8/8/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

1 Min Jump Rope

Then, 3 attempts to race your neighbor to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

Then 2 Rounds (empty bar):

:10 High Plank + :10 Bottom of Push Up Hold (hover above ground)

5 Pendlay Row (hold :02 at chest)

5 Snatch High Pulls

5 Muscle Snatch

Pendlay Row (4 x 5 at challenging load.)

*:02 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

13 Min ARMAP:

12 Alt. DB Snatches (50/35)

50 Double Unders

25 Push Ups
-Scaled-

13 Min ARMAP:

12 Alt. DB Snatches (20/15)

25 Double Unders/DU Taps or 50 Single Unders

15 Push Ups

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