9/27/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Row, increasing effort:

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

Then…

3 Rounds:

15 PVC Good Mornings

10 Cossack Squats

10 PVC Tempo OH Squats (33X1)

Overhead Squat (5-5-5-5-5)

*Build to a challenging set of 5 reps!

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 OH Squats (95/65)

12 DB Box Step Overs (35/25)(24/20)
-Scaled-

10 Minute AMRAP:

12 OH Squats or Front Squats (45/35)

12 Box Step Overs (BW)(18/12)