CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of…

:20 Dead Bug Hold

10 Push Ups

5 Slow Ring Rows

10 Banded Good Mornings

10 Jump Squats

Mobilize

Deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @97.5-100%

Metcon (Time)

21-15-9 For Time of:

Buy in: 50 Dubs (rx+100)

Touch and Go Deadlifts 135/95 (rx+155/105)

Lateral Burpees Over Bar

Hang Power Cleans 135/95 (rx+155/105)

Cash Out: 50 Dubs (rx+100)

Metcon (AMRAP – Rounds)

5 minute AMRAP of:

10 Toes to Bar

:10 Rest

20 Flutter Kicks (low back stays glued to the mat)

:10 Rest

10 Sit Ups

:10 Rest