CrossFit Turbocharged – CrossFit
Warm-up
Rowling! (sit ups, v-ups, TTB/K2E)
Then 2 Rounds 5 reps each w/ empty bar:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean (hold catch)
Power Clean + Hang Power Clean (4 sets @ 80-85% of max power clean)
Accessory Work
5 Min Handstand Practice (wall walks, Handstand against wall, free standing)
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
150m Row
15 TTB
50 Double Unders
14 Min AMRAP:
100m Row
10 K2E
25 Double Unders -or- 75 Single Unders
:30 Rest