7/4/20 Home WOD – Happy 4th of July!

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Alt. Skier Jumps

Then, 3 Rounds:

5/5 Split Squat

:30 Tuck Hold

5 DB/BP Front Squat

5 DB/BP Push Press

5 Tuck Ups

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

6 Alt. DB/BP Lunges

4 V-ups

2 DB/BP Thrusters

*Each round, the Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the Thrusters go up by 2 reps.

R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

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