CrossFit Turbocharged – CrossFit

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Warm-up

Team KB Tap Relay

20 PT, 20 ATWs

Then 2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (4×2 @ 80-85% of max snatch)

Metcon (Time)

4 Rounds:

400m Run

12 Alternating DB Snatches (55/35)

12 TTB
4 Rounds:

200m Run

12 Alternating DB Snatches (light)

12 V-Ups

Accessory Work

Peg Board!