CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Singles

5 Inch Worms

10 PVC Pass Throughs

5/5 SA KB Strict Press

:20 Bar Hang

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

Snatch Balance + OHS (15 Minutes to build to challenging (1 + 2).)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 Unbroken Double Unders*

10 K2E

5 Strict Ring Dips

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

7 Min AMRAP:

10 KB Sumo DL High Pull (53/35)*

10 K2E

5 Strict Ring Dips

*KB SDHP increase by 5 reps each Round.
-Scaled-

7 Min AMRAP:

20 Single Unders

10 K2E or Lying Leg Raises

5 Box/Bench Dips

7 Min AMRAP:

10 KB Sumo DL High Pull (26/18)

10 K2E or Lying Leg Raises

5 Box/Bench Dips