CrossFit Turbocharged – CrossFit
Warm-up
With a partner, 5 min AMRAP:
Partner 1, Complete 1 Round…
8 Kipping Swings
8 Burpee Broad Jumps
8 Lunge & Reach
Partner 2, Perform…
Max Single Unders
Then…
5 Min AMRAP:
Partner 1, Complete 1 Round w empty bar…
5 RDL
5 Clean High Pulls
Partner 2, Perform…
Active Hang on Rig or 10 Kipping Swings
WOD Warm Up
2 Rounds 5 Reps w/ empty bar:
Muscle Clean
Hang Power Clean (above knee)
Hang Power Clean (below knee)
Metcon (Time)
In Teams of 3 (25 min cap):
60 Power Cleans (135/95)(RX+185/125)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans
*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.
-Scaled-
In Teams of 3 (25 min cap):
45 Power Cleans (75/55)
90 Jumping Pull Ups or Ring Rows
360 DU Taps or 4 Min of DU/SU attempts
90 Jumping Pull Ups or Ring Rows
45 Power Cleans (75/55)