CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Inch Worms
Then 2 Rounds 5 Reps w/ Empty Bar:
Sumo DL (:03 eccentric)
Pendlay Row
Snatch-Grip High Pull
Muscle Snatch
Sumo Deadlift (4 x 3 @ (135/95))
FOR TECHNIQUE!!
*:03 eccentric all reps
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
6 Pendlay Rows (135/95)
12 Alt. DB Snatches (35/25)
100m Run
-Rest 1:00-
Repeat!
-Rest 1:00-
Repeat!
-Scaled-
Pendlay Rows (65/55)
Alt. DB Snatches (20/15)