CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
8 Alt. Groiners
8 Pause Jump Squats
8/8 SL Glute Bridges
8 V-Ups
2 Rope Walks
Rope Climb (10 Minutes to practice skill!)
WOD Warm Up
2 Rounds 5 Reps w/ empty barbell:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (185/135)(RX+225/160)
*Power Cleans are intended to be heavy singles for advanced athletes.
1 Rope Climb = 1 Rep
-Scaled-
*Sub Rope Walks, Close-Grip Pull Ups, or Ring Rows for Rope Climbs.
*Power Cleans (75/50) or DB Hang Power Cleans (20/15)