CrossFit Turbocharged – CrossFit
Warm-up
1 Min Jump Rope
Then, 3 attempts to race your neighbor to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)
Then 2 Rounds (empty bar):
:10 High Plank + :10 Bottom of Push Up Hold (hover above ground)
5 Pendlay Row (hold :02 at chest)
5 Snatch High Pulls
5 Muscle Snatch
Pendlay Row (4 x 5 at challenging load.)
*:02 eccentric all reps
Metcon (AMRAP – Rounds and Reps)
13 Min ARMAP:
12 Alt. DB Snatches (50/35)
50 Double Unders
25 Push Ups
-Scaled-
13 Min ARMAP:
12 Alt. DB Snatches (20/15)
25 Double Unders/DU Taps or 50 Single Unders
15 Push Ups