CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Jump Rope
10 Alt. Lunge & Reach
5 Up-Downs
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Front Squats
5 Push Press
Double-Unders (Learn the skill!)
*If proficient, triple unders.
Metcon (Time)
FOR TIME:
50 Double Unders
30 Box Jumps (24/20)
50 Double Unders
40 Thrusters (75/55)
30 Box Jumps
50 Double Unders
50 Burpee Over Bar
40 Thrusters
30 Box Jumps
50 Double Unders
-Scaled-
25 DU Taps or 50 Single Unders
20 Box Jumps or Alt. Step Ups (18/12)
25 DU Taps or 50 Single Unders
25 Thrusters (45/35)
20 Box Jumps or Alt. Step Ups
25 DU Taps or 50 Single Unders
25 Up-Downs Over Bar
25 Thrusters
20 Box Jumps or Alt. Step Ups
25 DU Taps or 50 Single Unders