CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Pause Jump Squats

Then 2 Rounds, 3 Reps each w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean

Hang Clean

Clean + Hang Clean (4 x (1 + 1) @ 85% of max Hang Clean)

*pause 2 seconds at knee first rep

Metcon (Time)

5 Rounds:

400m Run

8 Power Clean and Jerks (135/95)
-Scaled-

5 Rounds:

200m Run

8 Power Clean and Press (65/45) (or DB Clean and Press)

Accessory Work

KB Wall Sit, 3 x ME