CrossFit Turbocharged – Barbell Club
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