CrossFit Turbocharged – CrossFit
Warm-up
Rowling – 3 Rounds (Up/Down Dog, Pass Throughs, OH Plate Hold)
Then 2 Rounds, 5 Reps w/ Empty Bar:
Strict Press
Push Press (slow eccentric!)
Push Press (10 minutes to find 4RM!)
Then 2 x 10 @ 50-60% of new 4RM.
Metcon (Time)
1000m Row
50 HSPU
500m Row
25 HSPU
-Scaled-
700m Row
3 Wall Walks
10L/10R ½ Kneeling DB/KB Press (25/15)
350m Row
3 Wall Walks
10L/10R ½ Kneeling DB/KB Press (25/15)