CrossFit Turbocharged – CrossFit
Warm-up
10 Burpees Box Jump-overs
Then 5 reps w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
Snatch from below knee
Snatch (Test 1RM!)
Metcon (Weight)
12 Min EMOM
Min 1: 12 Box Jumps (24/20)
Min 2: 15 Burpees
Min 3: 10 Single-Arm KB Swings (left)
Min 4: 10 Single-Arm KB Swings (Right)
-Scaled-
12 Min EMOM
Min 1: 9 Box Jumps/Step Ups
Min 2: 7 Burpees
Min 3: 12 KB Swings
Min 4: Rest
Accessory Work
KB Windmill 3 x 6L/6R