CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
5 RDL (empty)
10 Alt. Elbow Punches (empty)
5 Strict Press (empty)
10 Hollow Rocks
:30 High Plank
Then, 2 Rounds w/ Empty Bar:
5 Muscle Clean
5 Hang Power Clean (hold catch :02)
5 Push Press
5 Front Squats (:03 eccentric)
Clean (4 x 2 @ moderate-challenging load)
*Pause :02 at knee all reps.
Metcon (Time)
FOR TIME:
21-18-15-12*
Hang Clean and Jerks (115/75)
Renegade Rows (45/30)
*100m Run After Each Full Set.
-Scaled-
5-12-9-6*
Hang Power Clean and Press (75/55)
Renegade Rows (20/10)
*100m Run After Each Full Set.