CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

15 Pause Jump Squats

Then 2 Rounds, 5 Reps w/ empty bar:

Strict press

Push Press

Jerk

Strict Press + Push Press + Jerk (1+1+1)

*12 minutes to build to a heavy set.

WOD Warm Up

20 Jumping Jacks

50 Single unders

2 Rounds, 3 Reps each w/ empty bar

RDL

Clean High Pull

Muscle Clean

Power Clean

Metcon (Time)

For Time (*20 min time cap):

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Burpees

16 TTB

15 Deadlifts (95/65)

13 Power Cleans (95/65)

12 Push Press (95/65)

400 Meter Run
-Scaled- (*20 min time cap)

100 Single Unders

19 Air Squats

18 KB Swings (26/18)

17 Push Ups

16 K2E or Sit Ups

15 Mt. Climbers

14 Jumping Jacks

13 Jump Squats

12 DB Push Press (20/10)

200 Meter Run