CrossFit Turbocharged – Barbell Club
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)