CrossFit Turbocharged – CrossFit

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Warm-up

Team Plate Race!

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Light KB Swings

10 Push Ups

Deadlift (3 x 1 @ 95% of 1RM)

10-6-5-2-1-1-1

50-60-75-85-90/95-90/95-90/95%

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Ring Dips

10 Push Ups

20 KB Swings (70/53)
Scaled:

8 Min AMRAP:

10 Box Dips

10 Push Ups

10 KB Swings (light)

-30 Second Rest-

Accessory Work

Assault Bike 5 x :15 sprint :45 rest