CrossFit Turbocharged – CrossFit
Warm-up
2 Min each side Front Rack Mobility
5 Reverse Squats w/ KB
Then 2 Rounds:
5 Pause Jump Squats
5 Drop Squats
5 Up/Down Dogs
10 Dead Bugs
Front Squat (4 x 3 @ 80-85%)
*Pause first two reps!
WOD Warm Up
2 Rounds, 5 Reps w/ empty bar:
RDL
Muscle Clean
Hang Power Clean
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP:
3 Power Cleans (135/95)(RX+185/135)
6 Pull Ups
9 Push Ups
12 Air Squats
*Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
-Scaled-
3 Minute AMRAP:
3 Power Cleans (75/55)
6 Jumping Pull Ups -or- Ring Rows
9 Band Assisted Push Ups
12 Air Squats