CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
15 Pause Jump Squats
Then 2 Rounds, 5 Reps w/ empty bar:
Strict press
Push Press
Jerk
Strict Press + Push Press + Jerk (1+1+1)
*12 minutes to build to a heavy set.
WOD Warm Up
20 Jumping Jacks
50 Single unders
2 Rounds, 3 Reps each w/ empty bar
RDL
Clean High Pull
Muscle Clean
Power Clean
Metcon (Time)
For Time (*20 min time cap):
100 Double Unders
19 Wall Balls (20/14)
18 KB Swings (70/53)
17 Burpees
16 TTB
15 Deadlifts (95/65)
13 Power Cleans (95/65)
12 Push Press (95/65)
400 Meter Run
-Scaled- (*20 min time cap)
100 Single Unders
19 Air Squats
18 KB Swings (26/18)
17 Push Ups
16 K2E or Sit Ups
15 Mt. Climbers
14 Jumping Jacks
13 Jump Squats
12 DB Push Press (20/10)
200 Meter Run