10/13/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PT

10 ATW

5 Up-Downs

5 Air Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Power Snatch (4 x 2 @ 80-90%)

*Pause :02 at knee both reps!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

6 Hang Power Power Snatch (95/65)

6 OH Squats (95/65)

9 Burpees Over Bar
-Scaled-

8 Min AMRAP:

6 Hang Power Power Snatch (65/55)

6 OH Squats or Front Squats (65/55)

9 Up-Downs Over Bar

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