CrossFit Turbocharged – CrossFit
Warm-up
200m Run
25 Jumping Jacks
10 Jump Squats
20 PT, 20 ATW
Then 2 Rounds w/ empty bar:
5 Good Mornings
5 Back Squats
5 BTN Strict Press
5 BTN Push Press
5 OH Squats w/ 2 second pause
Overhead Squat (4 x 3 @ 80-85% of max OHS)
*Pause 2 seconds in first two reps
Metcon (Time)
5 Rounds:
10 OH Squats (95/65)(RX+135/95)
10 Burpees Over Bar
1:00 Rest
*15 Minute time cap
-Scaled-
5 Rounds:
5 Barbell Front Squats (65/45)
10 Burpees
1:00 Rest
Accessory Work
KB Deadbug, 3 x 20
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