CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then…
2 Rounds, 3 reps each w/ empty bar:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean (hold catch)
Front Squat
Hang Squat Clean (pause 2 seconds at knee)
Power clean + clean (4 x (2 + 1) @ 85% of max Power Clean)
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
100m Run
15 Sit Ups
10 Push Ups
5 Squat Cleans (135/95)
11 Min AMRAP:
100m Run
10 Sit Ups
7 Push Ups
3 Squat Cleans (65/45)