CrossFit Turbocharged – CrossFit
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)