CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Bootstrappers
10 Alt. Groiners
50 Single Unders
Then, 1 Round:
12 Alt. Cossack Squats
8 Air Squats @ 2221
50 Single Unders
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats
Back Squat (4 x 3 @ 85% of 1RM)
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP:
6 Alt. DB Snatches (70/50)
12 V-Ups
24 Double Unders
-Scaled-
11 Min AMRAP:
6 Alt. DB Snatches (30/20)
12 Tuck Ups
24 DU Taps or 48 Single Unders