CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
5 Up-Downs
20 “Partner” Wall Balls
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (4 x 4 @ 75-85%)
*Pause :02 first two reps.
Metcon (Time)
For Time:
150 Wall Balls (20/14)*
*Every minute including 0:00, perform 3 Up-Downs.
-Scaled-
For Time:
100 Wall Balls (14/10)*
*Every minute including 0:00, perform 3 Up-Downs.