CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of Empty Barbell Complex…
Muscle Clean
Push Press
Back Squat
Good Mornings
10 Scap Pull Ups
10 Push Ups
Mobilize
Deadlift (3,3,3,2,1 @90% )
Metcon (Time)
For Time:
Buy In: 500m Row
Then 4 rounds (5 For Rx+) of:
5 shoulder to overhead (135/95) (rx+155/115
10 Touch and Go Deadlifts (135/95) (rx+155/115)
15 Pull Ups (Rx+ Rings to Chest Pull Ups)
Cash Out: 25 Burpees
Accessory
6 Minute AMRAP of:
Farmers Walk 50/30 db’s (or 53/35 kbs) (Rx+70/53 kbs) in single file lines with no more than 4 people in Rx+ line and no more than 6 in all other lines