CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds
10 PVC Pass Throughs
10 Boot-Strappers
5 Tempo Air Squats (3131)
10 Ring Rows
5 Pull ups
Then 2 Rounds 5 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
Hang Power Snatch
Hang Power Snatch (15 minutes to build to a heavy triple!)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
36 Air Squats
12 Hang Power Snatch (115/75)
6 Muscle-Ups
*Sub Jumping MUs or Burpee Pull Ups for MU’s
-Scaled-
16 Min AMRAP:
24 Air Squats
8 Hang Power Snatch (65/55)
6 Pull Ups or Ring Rows