CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
15 Hollow Rocks
Then 2 Rounds:
10 Alt Groiners
10 Alt Front Rack Lunges (RD1: PVC, RD2: Empty Bar)
5 Tempo Air Squats (3221)
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Clean High Pull
Hang Power Cleans (:02 pause just below knee)
Front Squat (Build to a challenging set of 5 reps.)
*Clean from floor.
Metcon (Time)
ON A 12:00 RUNNING CLOCK…
1,200m Run
60 Sit-Ups
30 Front Squats (185/135)
Max Barbell Front Rack Hold
-Scaled-
ON A 12:00 RUNNING CLOCK…
800m Run
30 Sit-Ups
20 Front Squats (65/55)
Max Barbell Front Rack Hold