CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

5 med ball cleans

5 med ball squats

:30 dead hang on pull up bar

10 push ups

:30 Nose and Toes on Wall

:30 each side front rack stretch

Misfit Athletics Clean Complex (5 sets, building to a max)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Metcon (Time)

For time (12 Minute Cap):

-50 Hand Stand Push Ups (Rx Defecit on 45lb plates)

Each time you break from HSPU (every time you come off the wall)

you must complete 10 Box Jump Overs 24/20” (Rx+ 30/24”)

Accessory Work

20 Knees to Elbows (Rx+ 40)