CrossFit Turbocharged – CrossFit

Warm-up

10 Front Squats w/ med ball

10 Push Press w/ med ball

10 Thrusters with med ball

10 Med Ball Cleans

10 Push ups

10 Scap Pull ups

Thruster (1RM 7×1)

Metcon (Time)

Row 3 minutes

THEN…

3 Clean and Jerk (95/65) (rx+135/95lbs) same with each set of c n j’s.

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12 Clean and Jerk

12 Toes to Bar

*Do 5 Air Squats every time the bar is dropped throughout WOD

Accessory:

3 sets of 8 Plate raises overhead (With plate out in front of you for those new to this movement. Highly beneficial) (Slow 2 second eccentric on way down) (45/25)