CrossFit Turbocharged – CrossFit
Warm-up
Partner Push-Pull Duel
Then:
5 Inch Worms (w/ 2 Push Ups)
:30L/:30R KB Iso Bench Press Hold
10 Pause Jump Squats
5 Bench Press w/ empty bar @ 3131
Bench Press (15 minutes to test 3RM!)
Metcon (4 Rounds for time)
Every 5 minutes, for 20 minutes (4 sets) :
10 Strict Pull-Ups
15 Alternating DB Snatches (50/35)
20 Push-Ups
25 Wall Balls (20/14)
-Scaled-
Every 5 minutes, for 20 minutes (4 Sets) :
10 Ring Rows
15 Alternating DB Snatches (20/10)
15 Push Ups
20 Wall Balls (14/10)