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)