CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dogs
Then 2 Rounds, 3 Reps each w/ empty barbell:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean
Front Squat
Hang Squat Clean
Push Press
Jerk
Clean + Front Squat + Jerk (4 x (1 + 1 + 2) @ 70-80% of max clean and jerk)
Metcon (Time)
5 Rounds:
7 Hang Power Cleans (95/65)(RX+135/95)
7 Burpees Over Bar
-Scaled-
4 Rounds:
7 Hang Power Cleans (65/45)
7 Burpees Over Bar
Accessory Work
Plyo Push Ups, 4 x 10