CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
5 Inch Worms
8 Bootstrappers
8 Alt. Groiners
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
5 Muscle Snatch
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (4 x 3 @ 80-85%)
*:03 eccentric
*:02 pause in bottom
Metcon (AMRAP – Reps)
4 Rounds:
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)
Max Overhead Plate Alt. Lunges in Remaining Time
-Scaled-
4 Rounds:
ON A 4:00 RUNNING CLOCK…
200m Run
15 Plate Ground to OH (15/10)
Max Overhead Plate Alt. Lunges/FR Lunges/BW Lunges in Remaining Time