9/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Team:

30 Jumping Jacks

30 Mt. Climbers

30 Jump Squats

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP:

10 OH Squats (95/65)

15 C2B Pull Ups

20 Push Ups

*Every 3 rounds, run 400m together!

*Alternate movements.
-Scaled-

30 Minute Partner AMRAP:

5 OH Squats (45/35) -or- Goblet Squats

10 Jumping Pull Ups -or- Ring Rows

10 Push Ups

*Every 3 rounds, run 200m together!

*Alternate movements.

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