CrossFit Turbocharged – CrossFit
Warm-up
Warm Up:
10 Push Ups
10 Jump Squats
20 Single Leg Bridges (10 Each Leg)
10 Med Ball Cleans
Coach’s Power Snatch Warm Up
Power Snatch (3×3 @ 70% )
Snatch Pull (3X3 @ 80%)
Snatch Grip Deadlift (3X3 @ 90%)
Metcon (Time)
5 Rounds:
8 Power Snatch (95/65 Rx+135/95) (Weight should allow for Minimum first set unbroken)
8 Ring Dips
:30 Rest
Accessory Work
Team Row Race
8 MIN AMRAP – Winning team is the one with the most meters completed at the end of 8 min. Alternate amongst team members. Cannot row more than 250m per turn