CrossFit Turbocharged – CrossFit
Warm-up
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 (4 x (1+1) + (1+1) @ 80-85% of max clean)
Metcon (Time)
10-1:
Power Cleans (185/135)
Chest-to-bar Pull Ups
Scaled:
8-1
Power Cleans (technique-based weight)
Pull Ups/Ring Rows
Accessory Work
3x 5L/R Seated Med Ball Toss AHAP