CrossFit Turbocharged – CrossFit
Warm-up
400m Run Carrying Med Ball w/ a partner (each carries for 200m)
2:00 Front Rack Mobility
Then 2 Rounds, 5 Reps each w/ empty barbell:
RDL
Muscle Clean
Clean High Pull
Hang Power Clean
Front Squat
Hang Clean
Clean (Test a heavy double!)
Metcon (Time)
3 Rounds:
20 Squats
9 Power Cleans (135/95)
7 Strict Pull Ups
400m Run
-Scaled-
3 Rounds:
14 Squats
9 Power Cleans (65/45) -or- DB Cleans
7 Ring Rows
200m Run
Accessory Work
20 Turkish Getups (Slow and Steady!)