CrossFit Turbocharged – CrossFit
Warm-up
200m Partner Med Ball Shuffle
10 Pause Jump Squats
10 Alternating Jump Lunges
2 Lengths OH Plate Lunge (light)
Then 2 Rounds, 5 Reps w/ empty bar:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean
Hang Squat Clean
Metcon (Time)
For Time (35 Min Cap):
1 Mile Run
Rest 2 Min
20 Squat Cleans (135/95)
20 Box Jumps (24/20)
20 OH Walking Lunge Steps (45lb plate/25lb plate)
20 Box Jumps
20 Squat Cleans
Rest 2 Min
1 Mile Run
-Scaled-
For Time (35 Min Cap):
800m Run
Rest 2 Min
20 Power Cleans (75/55)
20 Box Jumps -or- Step Ups (18/12)
20 OH Walking Lunge Steps (10/5)
20 Box Jumps
20 Power Cleans
Rest 2 Min
800m Run