CrossFit Turbocharged – CrossFit

Back Squat

Back Squat-work your way up to 1 rep at 90% followed by 5, 5, 3,3,3 and superset with 6 chin ups slow 2 sec eccentric on way down.

The muscle groups being worked in both movements are separate, keeping you fresh for the start of every set. Do you 6 chin ups after every set of Back Squats for a total of 5 sets.

Metcon (AMRAP – Reps)

EMOM 10 Alternating:

40 seconds on, 20 seconds hold plank:

5 HR Push ups

7 Kettlebell Swing (53/35) (rx+70/53)

4 pistols alternating added for Rx+ only or for those ready for the challenge.

No resting in this EMOM! The Plank IS your rest. Rx+ lift one leg off ground for 10 seconds and then switch legs for last 10 seconds of round.

Bitch Work-

3 minute AMRAP of Max D-Ball/med ball squat Cleans (40/20) (rx+80/40 and 5 minutes