CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Jump Squats
3 Wall Walks
5-10 Nordic Hamstring Curls
Then 2 Rounds 5 reps each w/ empty bar:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean (hold catch)
Power Clean + Hang Power Clean (4 x (1 + 2) @ 70-80% of max Hang Power Clean)
Metcon (Time)
4 Rounds:
10 Dual DB Deadlifts (70/50)
4 Lengths Farmers Carry
8 HSPU (RX+ deficit)
-Scaled-
4 Rounds:
6 Dual DB Deadlifts (35/25)
4 Lengths Farmers Carry
2 Wall Walks
Accessory Work
Hammer Curl and Press, 3 x 15