CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 RDL’s (empty bar)

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts @ 50% (4 second pace)

Deadlift (4 x 4 @ 80-85% of max deadlift.)

WOD Warm Up

3 Wall Walks

Then 2 Rounds w/ empty bar:

5 Clean High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

5 Burpees Over Bar

10 Hang Power Cleans (95/65)

20 HSPU
-Scaled-

8 Min ARMAP:

3 Burpees

6 Hang Power Cleans (75/55) -or- DB Hang Power Cleans (25/15)

12 Push Ups