CrossFit Turbocharged – CrossFit
Warm-up
10 Inch Worm with Push Up
10 Jump Squats
:10 Nose and Toes
10 KB Bent Row (5 each arm)
10 KB Muscle Cleans (5 each arm)
Bench Press (3×5 @ 90% superset w/Bent Row)
Pendlay Row (3×5 @ 90% (immediately after bench press))
Metcon (Time)
21-15-9
Burpee Box Jump Overs (24″/20″) (rx+30/24)
Hang Squat Cleans (135/95) (rx+155/115)
Handstand Push-Ups
Accessory Work
4 sets of 10-15 second L-hang from bar w/ 15 second rest in between each. Scaled 1 hold Leg Lift position instead of L-Hang