CrossFit Turbocharged – CrossFit
Warm-up
20 High Knees
20 Mt. Climbers
10 Light KB Swings
10 Box Jumps
10 Ring Rows
Then 2 Rounds 3 Reps w/ empty bar:
RDL
Muscle Snatch
OH Squat
Muscle Clean
Hang Clean
Metcon (Time)
“Lumberjack 20” (40 min time cap):
20 Deadlifts (135/95)
400m Run
20 KB Swings (70/53)
400m Run
20 OH Squats (135/95)
400m Run
20 Burpees
400m Run
20 C2B Pull Ups
400m Run
20 Box Jumps (24/18)
400m Run
20 DB Squat Cleans (45s/30s)
400m Run
-Scaled-
20 Deadlifts (75/55)
200m Run
20 KB Swings (26/18)
200m Run
20 Goblet Squats (26/18)
200m Run
20 Burpees-to-Box
200m Run
20 Jumping Pull Ups -or- Ring Rows
200m Run
20 Alternating Box Step Ups (18/12)
200m Run
20 DB Power Cleans (20s/15s)
200m Run