CrossFit Turbocharged – CrossFit
Warm-up
Dodge ball!
Then, 2 Rounds 5 Reps each w/ empty barbell:
Muscle Clean
Clean High Pull
Hang Power Clean (hold catch)
Front Squat
Push Press
Power Clean (4 x 3 @ 80% of max Power Clean)
Metcon (Time)
30-20-10
DB Thrusters (35/25)
TTB
Scaled:
18-12-9
DB Thrusters (20/10)
V-Ups/Hanging Knee Raises
Accessory Work
Ring Pull Ups 3 x 8-10 (RX+ 3 second eccentric)