8/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Good Mornings (:03 eccentric)

Sumo DL

Sumo Deadlift (4 x 3 @ challenging load)

* :03 eccentric all reps

**NO BOUNCE!

Metcon (Time)

For Time (15:00 cap):

20 Deadlifts (275/190)

800m Run

30 Burpees Over Bar

10 Deadlifts

400m Run

15 Burpees Over
-Scaled-

15 Deadlifts (95/65)

400m Run

30 Up-Downs Over Bar

10 Deadlifts

400m Run

15 Up-Downs Over Bar

Author Bio

adminCF

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