CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
:30 Row
10 Up down to plate
5 Pause Jump Squats
7 Ring Rows → 7 Kipping Swings → 7 Kipping Pull-up
Then 2 Rounds 5 Reps w/ Empty Bar:
Good Mornings
Back Squats
BTN Strict Press
BTN Push Press
OH Squats w/ :02 pause
Overhead Squat (3-3-3-3-3)
Build to a heavy triple!
*Pause :02 first two reps.
Metcon (Time)
4 Rounds (16:00 time cap):
25 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
*Scale where necessary to keep each round to 4 minutes
-Scaled-
15 Cal Row
10 Burpees to Plate or Up-Downs
5 Pull Ups or Jumping Pull-ups