CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
1 Min Active Hang from Rig
Then 2 Rounds, 3 Reps each w/ empty barbell:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean
Thruster
Hang Squat Clean
Push Press
Jerk
Clean + Front Squat + Jerk (4 x (1 + 2 + 1) at a challenging weight)
Metcon (Time)
21-15-9
Thrusters (115/75)
TTB
Box Jumps (30/24)
-Scaled-
15-12-9
Thrusters (45/35) or DB Thrusters (25/15)
K2E or Sit Ups
Box Jumps or Step ups
Accessory Work
Shoulder Taps, 3 x 20