CrossFit Turbocharged – CrossFit
Warm-up
15 Med Ball Cleans
30 Partner Wall Balls
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 (hold catch 2 seconds)
Hang Clean (pause 2 seconds at knee)
Hang Clean (4 x 3 @ 75-80% of max hang clean)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 Wall Balls (20/14)
12 Hang Power Cleans (135/95)
12 Burpees Over Bar
-Scaled-
3 Rounds:
12 Wall Balls
6 Hang Power Cleans (65/45)
9 Burpees Over Bar
-1 Min Rest-
Accessory Work
KB Cross Body Step Up, 3 x 8L/8R AHAP
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