CrossFit Turbocharged – CrossFit
Warm-up
20 Jump Squats
5 Burpees
3 Lengths Bear Crawl
5 Light DB Man-makers
Then 5 reps each w/ empty bar:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean (hold catch)
Push Press
Jerk
Power Clean + Jerk (3 x (2 + 2) @ 70-75% of Max CJ)
Metcon (Weight)
Every 2 minutes, for 12 minutes (6 sets):
5 DB Man-makers (50/35)
3 Lengths Bear Crawl
-Scaled-
Every 2 minutes, for 10 minutes (5 sets):
3 DB Man-makers (25/15)
2 Lengths Bear Crawl
Accessory Work
Ring Row Hold, 4 x 10-20s
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