10/27/2016 CrossFit Workout Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Double-Unders

Choice is yours today regarding whether you need work on your dubs or whether to go right to Dead Lifts. But, skill and strength will happen simultaneously.

Deadlift

3×5 followed by 2×3 at 80%-90%.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.