CrossFit Turbocharged – CrossFit
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.