CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

50 Jumping Jacks

10 Scap Pull Ups

10 Ring Rows @ 3 second tempo

10 Hollow Rocks

Kipping (Learn the skill!)

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Time)

Open Workout 19.5

33-27-21-15-9:

Thrusters (95/65)

Chest-to-bar pull-ups

Time cap: 20 minutes
-Scaled-

33-27-21-15-9:

Thrusters (65/45)

Jumping Pull Ups

27-21-15-9

Thrusters (45/35)

Ring Rows