CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Front Squat (4 x 3 @ 85% of max FS.)
WOD Warm Up
2 Rounds 5 reps w/ empty barbell:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up each set where you left off when the last ended.
-Scaled-
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (75/55)
6 Push-Ups
9 Air Squats
Repeat for a total of FOUR sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Accessory Work
Assualt Bike Sprint, :10 on :20 off for 7 sets.