CrossFit Turbocharged – CrossFit
Warm-up
300m Row
20 PT, 20 ATW
10 Scap Pull Ups
10 Kips
10 Pull Ups w/ 3 second eccentric (scaled: Ring Rows)
Then 2 Rounds w/ empty barbell:
5 Muscle Snatch
5 BTN Push Press
5 OH Squats
5 Snatch Balance
Snatch Balance + OHS (4 x (1 + 2) @ 75-80% of max Snatch)
Metcon (Time)
3 Rounds:
10 DB Snatches (left arm) (55/40)
5 Muscle Ups
10 DB Snatches (right arm) (55/40)
5 Muscle Ups
-Scaled-
3 Rounds:
10 DB Snatches (L) (20/15)
8 Pull Ups/Ring Rows
10 DB Snatches (R) (20/15)
8 Pull Ups/Ring Rows
Accessory Work
Single-Arm DB Row, 3x8L/8R AHAP @ 21X2