CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt Groiners

10 Bootstrappers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

Front Squat (3 x 4 @ 75-85% of 1RM)

*Pause :02 first two reps.

*Clean from floor.

Metcon (Time)

“Cali Love (15:00 cap)”

30 Squat Clean & Jerk* (155/105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
-Scaled-

30 Power Clean & Jerk (85/60) -or- DB Hang Clean & Jerk (20/10)

*Perform 3 Up Downs after every 5 C&J reps. Workout ends with 3 Up-Downs after the 30th rep.