CrossFit Turbocharged – CrossFit

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Warm-up

500m Row (Scaled: 250m Row)

20 PT, 20 ATW

10 Pause Jump Squats

Then 2 Rounds 5 Reps each w/ empty bar:

Muscle-Snatch

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Overhead Squat (4 x 3 @ 80-85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

8 Strict Pull Ups

12 KB Swings (70/53)

16 V-Ups

-Rest 2 Min-

7 Min AMRAP

8 Burpees

12 Alt DB Snatches (50/35)

16 Push Ups
-Scaled-

7 Min AMRAP:

6 Ring Rows/Jumping Pull Ups

8 KB Swings (26/18)

10 Sit Ups/V-Ups

-Rest :30-

7 Min AMRAP:

6 Burpees

8 Alt DB Snatches (25/15)

10 Push Ups