CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Light KB Swings

10 Squats

5 Ring Rows

50m Light Run

Mobilize

Back Squat (4×4 Increasing)

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
If you are not Rx+ or if running isn’t a forte of yours, we highly recommend the 200m vs the traditional 400m so that you can complete the work out within the time cap your coach’s time cap. Air on the conservative side in regards to weight for this work out. Prescribed weights are for the advanced as is. Scale where needed and ask a coach if you are unsure.