CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Seated Band Rows (hold :02)

10 Ring Rows (RD2 Pull Ups)

10 Lying Band Pull Downs

10 Hollow Rocks

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ V-ups

V-ups (4 x 10-20)

WOD Warm Up

2 Rounds, 3 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Thruster

Metcon (Time)

1-10

Power Clean

10-1

Thruster

RX (95/65)
-Scaled-

1-10

Power Clean

10-1

Thruster

(45/35) or DB (25/10)