CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 PVC Pass Throughs→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8 Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

Push Press (5-5-3-3-1-1)

15 min to test 1RM!

WOD Warm Up

Build to challenging weight in Push Jerk to be used in WOD!

For example…

5 Push jerks + 5 Cal Row (95/65#)

5 Push Jerks + 5 Cal Row (135/95#)

5 Push Jerks + 5 Cal Row (155/105#)

Metcon (Time)

For Time (15:00 cap):

3-6-9-12-9-6-3

Push Jerk (155/105)*

*15 Cal Row After Every Set
-Scaled-

For Time (15:00 cap):

3-6-9-12-9-6-3

Push Jerk (85/60)*

*10 Cal Row After Every Set