CrossFit Turbocharged – CrossFit

Warm-up

200 meter light run

8 Burpees

Followed by:

Empty Barbell Complex of:

8 Bent Row

8 Front Squats

8 Hang Power Cleans

8 Good Mornings

Overhead Squat

3×5 @90% Superset with 3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Bent Over Row

3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here