CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Lunges

10 Push-Up to Down Dog

20 Jumping Jacks

Then 2 Rounds 5 Reps w/ Empty Bar:

Push Press (:03 eccentric)

Strict Press (:02 lockout)

Strict Press (15:00 to build to a heavy triple!)

Metcon (Time)

50-30-10

Push Press (115/75)

Box Jumps (20)
-Scaled-

30-20-10

Push Press (75/55)

Box Jumps or Alt. Step Ups (12)