CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Pause Jump Squats

5 Up/Down Dogs

2 Lengths Bear Crawl

Then, 3 Minutes L/R ankle mobility.

Pistols (Learn the skill!)

If pistols are proficient, build up to a 2RM weighted pistol (one on each side).

Metcon (Time)

Open Workout 19.4

For time (12 MIN CAP):

3 rounds of:

10 snatches (95/65)

12 bar-facing burpees

-Rest 3 minutes-

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees
-Scaled-

Then, 2 rounds of:

5 Pull Ups

5 Dips

12 bar-facing burpees

WOD Warm Up

20 PT, 20 ATW

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch