CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then 2 Rounds
10 Up Downs
10 Light KB Swings
7 Ring Rows (RD2: Scap Pull Ups)
Then 2 Rounds 5 Reps w/ Empy Bar:
RDL
Clean High Pull
Muscle Clean
Front Squat
Hang Clean
Clean Pull + Clean (1-1-1-1-1)
15 Min to build to a challegning single!
Metcon (No Measure)
12 Min EMOM:
MIN 1 — 4 Power Cleans (185/135)(RX+225/155)
MIN 2 — :40 Max Reps of KB Swing (53/35)
MIN 3 — :40 Max Reps of Pull Up
-Scaled-
12 Min EMOM:
MIN 1 — 4 Power Cleans (95/65) or 8 DB Hang Power Cleans (20/15)
MIN 2 — :40 Max Reps of KB Swing (53/35)
MIN 3 — :40 Max Reps of Pull Up