CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
10 Glute Bridges
20 Single Unders Then 20 Double Unders
10 Alternating Split Jerks (footwork only)
5L/5R ½ Kneeling Bottoms Up KB Press (light and steady!)
Then 2 Rounds, 5 reps each w/ empty barbell:
Strict Press
Push Press
Split Jerk (hold split!)
Push Press + Split Jerk (4 x (1 + 2) @ 85% of max Split Jerk)
Metcon (Time)
4 Rounds…
Every 4 Minutes complete:
15 Burpees Over Bar
20 Push Press (115/75)
30 Box Jumps (20/18)
*Finish by 3:00 mark to allow 1:00 rest per round.
-Score total working time.
-Scaled-
4 Rounds…
Every 4 Minutes complete:
10 Burpee Over Bar (:45 max)
15 Push Press (65/55)
20 Alternating Box Step Ups (18/12)