CrossFit Turbocharged – CrossFit
Warm-up
4 Rounds (progress movement every round):
:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or DU attempts
10 Reps of…Plate Deadlift → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of…BW Alt. Lunge → Lunge and Twist → Pause Jump Squat → Bootstrapper
Metcon (AMRAP – Reps)
Every 9 min for 27 min (3 Rounds):
1200m Run
25 Plate Ground to OH (45/35)
Max Double Unders in Remaining Time
*Cap run at 7 min max.
-Scaled-
Every 9 min for 27 min (3 Rounds):
800m Run
25 Plate Ground to OH (15/10)
Max DU Attempts -or- Plate Hops in Remaining Time
*Max run time 7 min.
Accessory Work
3 Sets:
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body