CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run
5 Inchworms
10 Alt. Jump Lunges
5 Scap Pull-ups
5 Tight Kipping Swings
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 (12 min to find heavy single!)
Metcon (Time)
3 Rounds (12 min cap):
200m Run
10 C2B Pull-ups
21 DB Deadlifts (75s/55s)
-Scaled-
3 Rounds (12 min cap):
100-200m Run
10 Jumping Pull Ups/Ring Rows
10 DB Deadlifts (35s/25s)