9/10/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats

Back Squat (3 x 4 @ 80-85% of 1RM)

*:03 eccentric all reps

*Clean from floor.

Metcon (Time)

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Burpees Over Bar

5 Hang Squat Cleans (155/105)

(Score is Slowest Time)
-Scaled-

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Up-Downs Over Bar

5 Hang Power Cleans (85/60)

Author Bio

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