CrossFit Turbocharged – CrossFit
Warm-up
30 Partner Wall Balls
30 Lateral Hops (over PVC)
20 PT, 20 ATW
Then 2 rounds 3 Reps each w/ empty bar:
Snatch-Grip RDL
Snatch High pull
Muscle Snatch
OH Squat
Snatch Balance
Hang Snatch
Snatch + Snatch Balance (4 x (1 + 2) @ challenging weight)
Metcon (Time)
21-15-9-6-3
SDHP (95/65)
Wall Balls (20/14)
*25 Double unders after each round.
15-12-9-6-3
SDHP (55/45)
Wall Balls (14/10)
*50 Single Unders after each round.
Accessory Work
4 x 10 KB Glute Bridge (hold last rep 5-10 seconds)