CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 Front Jacks
10 Alt. Dead Bugs
5 Up-Downs
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
5 Muscle Snatch
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats
Back Squat (6-6-6-6)
Metcon (Time)
8 Rounds (13:00 time cap):
8 Alt. Single DB Up-Downs (50/35)
10 DB Goblet Squats
12 Alt. DB Snatch
-Scaled-
8 Rounds (13:00 time cap):
8 Up-Downs
8 DB Goblet Squats (25/15) or Air Squats
8 Alt. DB Snatch