CrossFit Turbocharged – CrossFit
Warm-up
10 reps of each WOD movement (100m Row).
Then 2 Rounds, 3 Reps each w/ empty barbell:
RDL’s
Clean High Pull
Muscle Clean
Hang Power Clean
Front Squat
Push Press
Jerk
Clean and Jerk (4 x (2 + 1) @ 85-90%)
Metcon (AMRAP – Reps)
3 Sets for Max Reps:
Min 1: Wall Balls (20/14)
Min 2: KB Swings (70/53)
Min 3: Sit Ups (RX+ Weighted)
Min 4: Row
Min 5: Rest
-Scaled-
3 Sets for Max Reps (:45 on :15 off):
Min 1: Wall Balls (14/10)
Min 2: KB Swings (26/18)
Min 3: Sit Ups
Min 4: Row
Min 5: Rest
Accessory Work
Split Jerk Press, 4×10