CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
20 PT 20 ATW, then…
Wall Walk Team Relay
Then, 2 Rounds 5 reps each w/ empty bar:
BTN Push Press
BTN Strict Press
OH Squat w/ 2 second pause
Sn Balance w/ 2 second pause
Snatch Balance (4 x 3 @ 75-80% of max Snatch Balance)
*pause in hole first rep only.
Metcon (Time)
15 K2E
15 DB Snatch (50/35)
15 TTB
12 DB Snatch
15 K2E
9 DB Snatch
15 TTB
6 DB Snatch
15 K2E
3 DB Snatch
15 TTB
Cash Out: 30 Burpees
-Scaled-
15 Sit Ups
15 DB Snatch (25/15)
12 Sit Ups
12 DB Snatch
9 Sit Ups
9 DB Snatch
6 Sit Ups
6 DB Snatch
3 Sit Ups
3 DB Snatch
Cash Out: 15-20 Burpees
Accessory Work
Goblet Loaded Pistol (more skill practice than a set number of reps! Smooth, steady control.)
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