CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
10 PT, 10 ATW
Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)
Then, 2 Rounds:
10 KB Deadlift
5 Push Press (:03 eccentric)
Then, 2 Rounds:
10 KB Swings
5 Split Jerks (Hold Split :02)
Push Press + Split Jerk (12 min to build to a challenging set of (2 + 2))
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
20 KB Swings (70/53)
40 Double Unders
-Rest 1:30-
4 Min AMRAP
16 KB Swings
30 Double Unders
-Rest 1:00-
3 Min AMRAP:
12 KB Swings
20 Double Unders
-Rest 0:30-
2 Min AMRAP:
8 KB Swings
10 Double Unders
-Scaled-
KB Swings (26/18)
*Sub Single Unders for Double Unders