CrossFit Turbocharged – CrossFit
Warm-up
200m Run
4 Reps each movement w/ empty barbell:
Muscle-Snatch
Snatch High Pull
Snatch-Grip RDL
BTN Press
OHS
Hang Power Snatch (pause 2 seconds at knee)
Hang Squat Snatch (pause 2 seconds in hole)
Snatch (Find max double!)
*2 second pause below knee both reps.
Metcon (Time)
10 Rounds (12 minute time cap):
2 Turkish Getups (1 each side) (50/35)
100m Sprint
Scaled: 7 Rounds (12 minute time cap):
2 Turkish Getups (1 each side) (light)
100m Run