9/1/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

4 Min EMOM:

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms

Into …

4 Min EMOM:

MIN 1 – :45 Scap Push Ups

MIN 2 – :45 Hollow Rocks

Into …

4 Min EMOM:

MIN 1 – :45 Alt. DB Snatch

MIN 2 – :45 Up-Downs

Turkish Get Up (10 minutes to build to a challenging 1L/1R)

Metcon (Time)

FOR TIME (20:00 time cap)

Buy In: 150 Double Unders

Then…

21-15-9-6-3

Alt. DB Snatch (70/50)

Burpees Over DB

Cash Out: 150 Double Unders
-Scaled-

Buy In: 75 DU/U Taps or 150 Single Unders

Then…

21-15-9-6-3

Alt. DB Snatch (25/15)

Up-Downs Over DB

Cash Out: 75 DU/U Taps or 150 Single Unders

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