CrossFit Turbocharged – CrossFit
Warm-up
With a partner and a Wall Ball:
(Partners stand facing each other with space between to throw the ball)
2 Rounds:
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Burpees
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Muscle Clean
Push Press
Hang Power Clean
Jerk
Power Clean + Jerk (3-3-3-3)
Build to a challenging triple!
Metcon (Time)
In teams of 2…
For Time (18:00 time cap):
120 Wall Balls (20/14)
40 Power Clean & Jerk (135/95)
120 Wall Balls
30 Power Clean & Jerk
*One partner works while the other rests. Workout must be completed in order. Split reps any way.
-Scaled-
In teams of 2…
For Time (18:00 time cap):
80 Wall Balls (14/10)
20 Power Clean & Jerk (85/60)
80 Wall Balls
20 Power Clean & Jerk
*Sub DB for Barbell in Clean & Jerk (25/15)