CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

5 Push Up to Down Dog

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Clean

Push Press

BTN Push Press

Back Squat (4 x 5 @ challenging load)

*Pause :02 all reps!

**Clean from floor.

Metcon (Time)

EVERY 4:00 x 4 SETS:

15 Hang Power Cleans (115/75)

12 Front Squats

12 Dive Bomb (Inverted) Push Ups

(Score is Slowest Time)
-Scaled-

EVERY 4:00 x 4 SETS:

10 Hang Power Cleans (115/75)|(75/55)

10 Front Squats

9 Dive Bomb (Inverted) Push Ups or Seated DB Strict Press