CrossFit Turbocharged – CrossFit
Warm-up
1 Min Jump Rope
Team Wall Ball Relay!
Then w/ empty barbell:
5 Muscle Clean
5 Clean High Pull
5 RDL
5 Front Squats
5 Hang Power Clean (pause 2 seconds at knee)
…Then, 3 squat Cleans from each position.
3 Position Clean (3 sets @ challenging weight (no misses!))
-Position 1
-Above Knee
-Floor
*Weight for entire complex will be determined by what you can clean from the hip.
*Find challenging weight and complete 3 sets of complex with no misses.
Metcon (Time)
3 Rounds:
20 SA OH Walking Lunge Steps (50/35)
30 Wall Balls (20/14)
40 Triple Unders
-Scaled-
3 Rounds:
20 SA OH Walking Lunge Steps (15/10) -or- (10/5 plate w/ both hands)
30 Wall Balls (14/10)
40 Double Unders/Double Under Taps/Single Unders