CrossFit Turbocharged – CrossFit

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Warm-up

20 HK, 20 BK, 20 JJ, 10 Light Wall Balls

2 Rounds, 3 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat

Hang Power Clean (hold catch)

Squat Clean (Pause @ knee 2 seconds)

Power Clean (3×2 @ 70-75% of 1RM Clean)

Clean (3×2 @ 80-90% of 1RM Clean)

Clean Pull (3×2 @ 100-110% of 1RM Clean)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled:

7 Min AMRAP

7 Wall Balls

:30 rest