CrossFit Turbocharged – CrossFit
Warm-up
2 rounds of:
10 Jump Squats
10 Med Ball Clean
200m Row
10 Push Ups
Mobilize
Front Squat
5×3 @90 followed by 3 attempts at a 1 rep O/H squat of your body weight. Beginners ½ of your body weight.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad” Re-Test
As a reminder, during this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today’s scaled version is 3 rounds. 5 rounds for those ready. Make us proud by one of you beating multiple time CrossFit Games Champion, Rich Froning’s score of 500;-). For real though, beat your previous score.