CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 Partner Push Ups

20 Partner Sit Ups

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Hand Squat Clean

Clean + Hang Clean (4 x (1 + 2) @ 70-80% of max Hang Clean)

Metcon (Time)

10-1

TTB

Push Ups

Power Clean (135/95)
8-1

TTB or K2E

Push Ups

Power Clean (75/50) or DB Hang Clean (25/15)

Accessory Work

GHD Sit up, 3 x 10