CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

20 Partner Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (5×2 @ 85-90% of max OHS )

*pause 2 seconds both reps.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 OH Squats (135/95)

9 Box Jumps (24/18)

9 Push Ups
9 Min AMRAP:

9 Air Squats

7 Box Jumps/Step Ups

5 Push Ups

:30 Rest

*OHS w/ empty bar instead of air squats only if technique is good!

Accessory Work

Assault Bike, :10 sprint :20 rest x 5 sets