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.