CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

8L/8R ½ Kneeling Bottoms Up KB Press

Then 2 Rounds w/ empty barbell:

5 Strict Press (3 second eccentric)

5 Push Press (3 second lockout)

Push Press (Find a challenging weight for 4 x 8)

WOD Warm Up

2 Rounds:

10 Light KB Swings

:30 High-to-Low Plank

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: KB Swings :45 (70/53)

Min 2: Plank Hold :45 (RX+ 45/25 plate)
-Scaled-

12 Minute EMOM

Min 1: KB Swings :30 (26/18)

Min 2: Plank Hold :45