CrossFit Turbocharged – CrossFit
Warm-up
2 Minute Round of Jump Rope
20 PT, 20 ATW
10 Light KB Swings
3 Wall Walks
Then 2 Rounds w/ empty barbell:
5 Muscle Snatch
5 BTN Push Press
5 OH Squats
5 Snatch Balance
Snatch Balance + OHS (5 x (2 +2) @ 75-80% of max OH Squat)
*Pause 2 seconds in hole for both snatch bal.
Metcon (Time)
With a partner:
200 Double Unders (alternate every 50)
80 Ball Slams (alt every 10) (40/25)
60 KB Swings (alt every 10) (70/53)
40 HSPU (alt every 10)
200 Double Unders (alternate every 50)
-Scaled-
With a Partner:
150 Single Unders (alternate every 75)
60 Ball Slams (alt every 10) (12/10)
50 KB Swings (alt every 10, 5 each last set) (26/18)
40 Push Ups (alt every 5)
150 Single Unders (alternate every 75)
Accessory Work
6 x :10 L-Sit (rings) + 20 Hollow Rocks