10/16/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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400m Run

Then 3 Rounds:

5 Inchworms

5 BTN Strict Press

5 BTN Strict Press (¼ squat)

5 Sots Press (full squat)

5 OH Squats

5/5 Cossack Squats

5 Muscle Snatch

*1st round w/ PVC. Rounds 2&3 w/ empty barbell.

Snatch Balance (2-2-2-2-2)

*Build to a challenging double!

**Beginners, find moderate weight and keep for all 5 sets.

Metcon (Time)

For Time (15 min cap):


Power Snatch (135/95)

Bar Muscle-Ups

*Sub Jumping MUs or Burpee Pull ups for MU’s.


Power Snatch (45/35) or Power Clean

Pull Ups

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