CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold

-Rest 90 Seconds-

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

B. EMOM x3 minutes

1 wall walk

8 hip taps

C. 10:00 of Max distance attempts at Handstand walk

Metcon

A. For Time:

Buy In: 100 DU

5 RFT

5 dual KB snatch (53/35)

10 alt. SA DB snatch (50/35)

15 power snatch (95/65)

Cash Out: 100 DU

B. EMOM x5:00

8 cal assault bike

1 power clean @85% of max

Rest 2:00 then…

C. EMOM x5:00

6 cal assault bike

1 clean and jerk @85% of max

Accessory Work

3 sets

10 GHD sit-ups

10 weighted leg raises on bench

10 total plate twists on GHD

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