CrossFit Turbocharged – CrossFit
Warm-up
10 Minute AMRAP:
40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups
15 Light KB Deadlifts → 12 Light Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster
15 Ring Rows → 12 Kipping Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups
Then, 2 Rounds 3 Reps w/ empty bar:
Clean High Pull
Muscle Clean
Hang Power Clean (above knee)
Hang Squat Clean (just below knee)
Clean (4 x 2 @ 85%)
*Rest 1:30 between each set.
-Scal: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scaled-
15-12-9
Thrusters (75/55)
Pull Ups/Jumping Pull Ups
**Athletes can sub DBs for barbell.
**Remember both movements should be completable in no more than 3 sets!