CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Med Ball Cleans

10 Ring Rows

:30 Hollow Body Hold

100m Row

Accessory Work

6 Minute Row For Distance

Back Squat w/ Pause (3×5 pause all reps)

Front Squat w/ 3 second tempo descent (3×2 )

Metcon (Time)

100 DU’s

1 min rest followed by…

For Time:

5-10-15-10-5

Shoulder to Overhead 95/65 rx+135/95

Med Ball Clean Wall Balls 20/14

2 min rest followed by…

1 Max Effort Set of HSPU’s (2 attempts if first set is less than 8)