CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds, 5 reps each w empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (hold catch 3 seconds)

Power Snatch + Overhead Squat (4 sets @ 85% of max PS)

Metcon (Time)

3 Rounds:

30 KB Swings (70/53)

30 Burpees

30 V-Ups
Scaled:

4 Rounds

12 KB Swings (35/18)

10 Burpees

15 Sit ups

Accessory Work

Accumulate 3:00 of L-Sit/Hold