CrossFit Turbocharged – CrossFit
Warm-up
Barbell Complex of:
5 muscle cleans
5 front squats
5 push press
5 good mornings
8 Calories on bike
10 push ups
Clean and Jerk
Metcon (AMRAP – Reps)
Alternating Emom 10 mins
Odd Minutes- AMRAP of Power Cleans (135/95) (Rx+185/125) for first 30 seconds of every odd minute.
Even Minutes- 6 Chest to Bar Pull Ups (Rx+walking handstand for 4 steps, then turn around and 4 on the way back)
Accessory
With a partner, Max Distance Double DB or KB Farmers Carry in 5 Minutes.
Today’s pace is a shuffle or very fast walk. Distance is length of mats.
Choose weight based on being able to alternate every minute with your partner, but make it heavy.. You may take on some of your partner’s minute if they need help). You do your walk up and back and hand off weight to your partner so that they can go. Repeat.