CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Jump Rope
10 Alt. Shoulder Taps
15 Jump Squats
20 Jumping Jacks
5 Burpees
Then, 2 Rounds w/ Empty Bar:
8 Clean High Pulls
6 Muscle Cleans
10 Alt. Elbow Punches
4 Hang Power Cleans
2 Push Press
2 Split Jerks (hold split :02)
Power Clean + Jerk (1 x (2+1))
12 Min to build to a challenging load for (2 + 1)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
15 Hand Release Push-Ups
30 Sit-Ups
60 Double Unders
30 Wall Balls (20/14)
-Scaled-
15 Min AMRAP:
15 Push-Ups to Box
20 Sit-Ups
30 Double Unders/DU Taps or 60 Singles
20 Wall Balls (14/10)