CrossFit Turbocharged – CrossFit
Warm-up
Rowling – 3 Frames (Up/Down Dog, Jump Squats, KB Zots Press)
Zots Press (5 x 6 at a challenging weight)
*Use barbell or Dual KB’s!
WOD Warm Up
2 Rounds 5 reps w/ empty bar:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
Metcon (Time)
For Time:
1k Row
50 Power Cleans (95/65)
30 Burpees-Over-Bar
-Scaled-
3 Rounds:
10 Power Cleans (65/45)
8 Burpees-Over-Bar
200m Row
-1 Min Rest
Accessory Work
Wall Facing Handstand Hold, 3 x 1min