3/13/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

Then 2 Rounds, 5 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

Clean Pull + Clean (5 x (1 + 1) @ 80-90% of max clean.)

WOD Warm Up

10L/10R ½ Kneeling Bottoms Up KB Press (light)

Metcon (Time)

3 Rounds:

500m Row

10 Single-Arm DB Push Press Left (50/35)

10 Burpees Over DB

10 Single-Arm DB Push Press Right (50/35)
-Scaled-

3 Rounds:

300m Row

10 Single-Arm DB Push Press Left (20/15)

7 Burpees Over DB

10 Single-Arm DB Push Press Right (20/15)