CrossFit Turbocharged – CrossFit
Warm-up
Med Ball Tic-Tac-Toe
Accumulate 1:00 hang from rig (scaled: 10 Ring Rows)
Then 2 Rounds w/ empty bar:
5 Muscle Clean
5 Clean High Pull
5 RDL
5 Front Squats
5 Hang Power Clean (pause 2 seconds at knee)
Hang Power Clean + Power Clean (4 x (1 + 1) @ 80% of max clean)
Metcon (Time)
5 Rounds:
7 Hang Power Cleans (135/95)
15 Pull Ups
200m Run
Scaled: 4 Rounds
7 Hang Power Cleans (65/55)
15 Ring Rows
100-200m Run
Accessory Work
Assault Bike :10 sprint, :20 Rest x 6