CrossFit Turbocharged – CrossFit
Warm-up
3 Wall Walks
300m Row
Then 2 Rounds 3 Reps each w/ empty bar:
RDL
Power Clean
Front Squat
Push Press or Push Jerk
Back Squat
BTN Push Press or Push Jerk
Thruster
Bear Complex (4 sets @ 65-75% of max CJ)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 Rep =
Power Clean
Front Squat
Push Press or Push Jerk
Back Squat
BTN Push Press or Push Jerk
Metcon (Time)
For time, with a partner:
21-15-9
Synchronized HSPU
Synchronized Burpee Pull Ups
With a partner:
21-15-9 or 15-12-9
Synchronized Burpees
Synchronized Pull Ups