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CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms + Push-Up

5 Bootstrappers

10 PVC Pass Thrus

10 Hollow Rocks

10 Scap Pull-Ups

5 Kipping Swings

Then, 2 Rounds with emtpy barbell:

5 Snatch Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Hang Power Snatch

Metcon (Distance)

With a partner…17 Min AMRAP:

P1 Completes…

6 TTB

5 Power Snatch (95/65)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**L/R = 1 Rep
-Scaled-

With a partner…17 Min AMRAP:

P1 Completes…

6 K2E

5 Power Snatch (45/35) -or- Power Clean

4 Overhead Squat (45/35) -or- Front Squat

100m Sprint or 30 Mountain Climbers**

P2 Completes…

Max Meters on Rower

Accessory Work

KB Swings

10 x 10 AHAP

-Rest :30 between sets.

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