CrossFit Turbocharged – CrossFit
Warm-up
Partner Push-Pull Duel
Then 2 Rounds:
5 Inch Worms
10 Partner Push Ups
10 Tempo DB Bench Press @ 3111
10 Pause Jump Squats
5L/5R DB Row (:02 iso hold each rep)
Dumbbell Bench Press (5 x 10 AHAP)
*Superset w/ Bird Dog Row x 8L/8R
WOD Warm Up
10 Reverse Squats w/ moderate KB
Then, w/ empty bar:
10 RDL
5 Muscle Cleans
5 Hang Power Cleans
10 Front Squats
Metcon (Time)
For Time:
10 Push Ups
5 Front Squats (135/95)(RX+185/135)
15 Push Ups
5 Front Squats
20 Push Ups
5 Front Squats
25 Push Ups
5 Front Squats
30 Push Ups
5 Front Squats
35 Push Ups
5 Front Squats
-Scaled-
6 Rounds:
10 Push Ups
5 Front Squats (75/55) -or- Goblet Squats (26/18)