CrossFit Turbocharged – CrossFit
Warm-up
200m Partner Med Ball Side Shuffle Pass
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 Pos 1 + Clean (4 x (1 + 1) @ 75-80% of max clean)
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
14 Cal Row
14 Hang Power Cleans (95/65)
14 Burpees
-REST 4 MIN-
5 min AMRAP:
12 Cal Row
12 Hang Power Cleans (95/65)
12 Burpees
Scaled:
5 Min AMRAP:
8 Cal Row
8 Hang Power Cleans (Light, focusing on technique)
8 Burpees
-REST 4 MIN-
5 min AMRAP:
8 Cal Row
8 Hang Power Cleans (Light, focusing on technique)
8 Burpees
Accessory Work
KB Cross Body Carry 3 x 4 Lengths (alternating each length)
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