CrossFit Turbocharged – CrossFit
Warm-up
30 HK, 30 BK, 30JJ
10 Paused Jump Squats
10/10 SL Glute Bridges
5 Up/Down Dogs
Then 2 Rounds w/ Empty Bar:
10 Elbow Punches (Each Arm)
8 Front Squats (2211)
6 Front Rack Tempo Push Press (:03 eccentric)
4 Thrusters (hold lockout :02)
Front Squat (3-3-3-3-3)
Build to a heavy triple!
*Pause first two reps.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*15:00 time cap.
*Sub 800m Run for row if needed.
-Scaled-
For Time:
750m Row
30 Thrusters (45/35)
20 Pull-ups/ Jumping Pull-ups
-or-
500m Row
25 Thrusters (45/35)
15 Ring Rows
*Sub DB Thrusters for Barbell.