CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

20 Butt Kicks

5/5 SA KB/DB/BP Deadlift

5/5 SA KB/DB/BP Swing

10 KB/DB/BP Goblet Squats

Then 2 Rounds:

:30/:30 Front Rack Stretch

5 KB/DB/BP Front Squats @ 3231

Front Squat (4 x 3 @ (95/65))

FOR TECHNIQUE!

*Pause :02 all reps

*Clean from ground.

Metcon (Time)

30-20-10*

Front Squats (95/65)

KB/DB/BP Swings (53/35)

*Complete 12 burpees after each full round.
Scaled:

30-20-10*

Front Squats (45/35)

KB/DB/BP Swings (26/18)

*Complete 12 Up-Downs after each full round.