CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Then…

Metcon

A.

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

B.

Heavy Fran:

21-15-9

Thrusters (135/95)

Chest to Bar pull-ups

C.

EMOM, 10 Minutes

Min 1: 6 alt DB squat snatches (50/35)

Min 2: 10 burpees over DB

D.

3 Rounds for time

500m row

25ft handstand walk

1 legless rope climb

Accessory Work

100 banded hamstring curls (band light and keep steady pace to go unbroken)

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