CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (3 x 8 AHAP)

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings, 53# / 35#

24 Alt. Single Leg V-Ups
-Scaled-

3 Rounds:

200m Run

21 KB Swings (26/18)

24 Alt. Single Leg V-Ups or 12 Sit Ups