CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW, 20 Jump Squats
2 Rounds, 3 Reps each w/ empty barbell
Muscle Clean
Strict Press
Clean High Pull
Push Press
Hang Power Clean
Push Jerk
Hang Squat Clean
Split Jerk
Clean and Jerk ((2 + 1) Build to a max!)
Metcon (Time)
15-12-9-6-3
DB Hang Clean and Jerks (50/35)
Pull Ups (Rx+ Weighted pull ups using one of your DBs)
Scaled:
15-12-9-6-3
DB Hang Clean and Press (20/10)
Jumping Pull Ups/Ring Rows
Accessory Work
200 Double Unders -or- practice triple unders!