CrossFit Turbocharged – CrossFit

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Warm-up

200m Row

5 Up Downs

10 Light KB Swings

7 Light Up-Down Devil’s Press

Then 2 Rounds 5 Reps w/ Empy Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (1-1-1-1-1)

15 Min to build to a challegning single!

Metcon (5 Rounds for time)

Every 4:00 for 5 Rounds:

7 Up-Down Devil’s Press (35/20)

14 DB Front Squats

16 Cal Row

-Rest Remainder of the Time-

*Scale appropriately to have at least 1 min rest each round. Mandatory rest by 3:00 mark of each round.
-Scaled-

Every 4:00 for 5 Rounds:

3 Up Downs

7 Plate G2OH (15/10)

10 Plate Front Squats

12 Cal Row