CrossFit Turbocharged – CrossFit
Warm-up
400m Jog
Then, 3 Rounds:
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
Hang Squat Clean Thruster (Build to a challenging weight for 3 reps!)
Metcon (Time)
Buy In: 400m Run
Then…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)
4-8-16-24-16-8-4
Pull Ups
*16 Min Time Cap.
-Scaled-
Buy In: 2 Min ME Run
Then…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (45/35) -or- DB (25/15)
4-8-16-24-16-8-4
Jumping Pull Ups -or Ring Rows
*16 Min Time Cap.