CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
5/5 Cross Body KB RDL
5 RDL w/ Empty Bar (:03 Eccentric)
10 Alt. Jump Lunges
15 Plate Hops
:20 Trunk Twists
:20 Hollow Flutter Kicks
Deadlift (12 minutes to build to heavy set of 4 reps!)
Metcon (Time)
For Time (15:00 time cap):
Buy in: 200m Single Arm KB Farmer Carry (70/53)
Then 5 Rounds:
7 Deadlift (245/175)
27 Double Unders
Cash out: 200m Single Arm KB Farmer Carry (70/53)
-Scaled-
Buy in: 100m Single Arm KB Farmer Carry (26/18)
Then 5 Rounds:
7 Deadlift (95/65)
27 Plate Hops or 54 Single Unders
Cash out: 100m Single Arm KB Farmer Carry (26/18)