9/24/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 8 AHAP)

*alternating steps

Metcon (Time)

Buy In: 125 Double Unders

4 Rounds:

20 Alternating DB Snatch (50/35)

4 Lengths Farmers Carry AHAP

Cash Out: 125 Double Unders
-Scaled-

Buy In: 50 Double Unders -or- 125 Single Unders

4 Rounds:

12 Alternating DB Snatch (25/15)

4 Lengths Farmers Carry AHAP

Cash Out: 50 Double Unders -or- 125 Single Unders

Accessory Work

Seated KB Z-Press, 3 x 8L/8R