CrossFit Turbocharged – CrossFit
Warm-up
10 PT, 10 ATW
10 Glute Bridges
10 Ring Rows
10 Air Squats
10 Push Ups
Then, 7 reps with an empty bar:
RDL
Clean High Pull
Muscle Clean
Front Squat
Hang Clean
Clean Pull + Clean (5 x (1 + 2) @ 85-90%)
Metcon (Time)
5 Rounds (20 Min Cap*):
14 Cal Row
12 Pull Ups
10 Push Ups
8 Front Squats (135/95)
-Scaled-
4 Rounds:
10 Cal Row
10 Ring Rows
10 Push Ups
8 Front Squats (65/45) -or- Goblet Squats (26/18)