CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

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Warm-up

2 Rounds:

1:00 single unders

10 up/downs–>burpees

10 ring rows–>jumping pull ups

Then…

2 rounds:

10 banded glute bridges

5/5 cross body RDL with KB

10 superman

5 deadlifts

Strength/Gymnastics

E2MOM until you miss the same weight twice:

1 DEADLIFT

*time starts once reach 85%*

Conditioning

A. E2MOM x10:00

10 burpee pull ups

35 DU

-Rest 3:00-

B. E2MOM x10:00

5 burpee pull ups

20 DU

*wear weighted vest

rest until relatively recovered and then:

C. EMOM x12:00

Min 1: 8 cal ski erg

Min 2: 10 cal assault bike

Min 3: 12 cal row

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