CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
2 Lengths DB OH Carry*
*Increase pace each round.
**Hold both DBs overhead.
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Muscle Clean
Front Squat
Hang Squat Cleans
Hang Clean (Build to challenging double!)
Metcon (Time)
For Time (17 Min Cap):
800m Run
13 HSPU
13 Hang Squat Cleans (95/65)
13 Box Jumps (30/24)
400m Run
13 HSPU
13 Hang Squat Cleans
13 Box Jumps
200m Run
13 HSPU
13 Hang Squat Cleans
13 Box Jumps
-Scaled-
400m Run
13 DB Push Press (20/10)
13 Hang Power Cleans (55/45)
13 Box Jumps or Step Ups (18/12)
400m Run
13 DB Push Press
13 Hang Power Cleans
13 Box Jumps
200m Run
13 DB Push Press
13 Hang Squat Cleans
13 Box Jumps