CrossFit Turbocharged – CrossFit

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Warm-up

3 attempts to race your partner to 50 single unders!

Then 2 Rounds:

10 PT, 10 ATW

10 Light KB Swings

10 Pause Jump Squats

Double-Unders (10 Minutes to practice!)

Or, practice peg board!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Snatch

Hang Power Snatch

Metcon (AMRAP – Reps)

AMRAP (20 min time cap):

1 Min Max Double Unders

400m Run

1 Min Max KB Swings (70/53)

400m Run

1 Min Max Hang Power Snatch (75/55)

400m Run

1 Min Max Box Jumps (24/20)

400m Run

*Score total reps completed.
-Scaled-

AMRAP (20 min time cap):

1 Min Max Double Unders/DU Taps/Single Unders

200m Run

1 Min Max KB Swings (26/18)

200m Run

1 Min Max Hang Power Snatch (45/35)

200m Run

1 Min Max Box Jumps (18/12)

200m Run