CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
50 Jumping Jacks
10 Scap Pull Ups
10 Ring Rows @ 3 second tempo
10 Hollow Rocks
Rope Climb (Learn the skill!)
*If proficient, legless or weighted!
WOD Warm Up
2 Min Front Rack Mobility
Then, 2 Rounds 5 reps each with empty bar:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
Strict Press
Push Press
Metcon (Time)
10 Rounds (*14 min cap):
3 Power Cleans (135/95) (RX+ 185/135)
3 Push Press
1 Rope Climb
-Scaled-
8-10 Rounds (NFT):
1 Rope Walk
3 Power Cleans (75/55)
3 Push Press