CrossFit Turbocharged – CrossFit
Warm-up
15 Med Ball Cleans
2:00/side Front Rack Mobility
Then 2 Rounds w/ empty barbell:
5 RDL
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans (below knee)
Power Clean + Hang Power Clean (Find max! (1+1))
Metcon (AMRAP – Rounds and Reps)
15 Minute Partner AMRAP:
Partner 1: Max Calorie Row
Partner 2:
1 Round of:
12 Hang Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Pull Ups
*Score rounds completed (rounds box) and total calories (reps box)*
-Scaled-
12 Minute Partner AMRAP:
Partner 1: 15 Cal Row
Partner 2:
1 Round of:
5 Hang Power Cleans (65/45)
5 Box Jumps
5 Pull Ups/Ring Rows
*Switch roles once both partners have completed their respective task, resting until your partner is finished if you finish your task first.*
Accessory Work
DB Split Squats, 3 x 12L/12R AHAP