CrossFit Turbocharged – CrossFit
Warm-up
5 Partner T Jumps
5 KB Reverse Squats
30 Partner Push Ups
Then 2 Rounds:
:30 High Plank Hold
10 Box/Bench Dips
10 Bench Press (empty bar)
WOD Warm Up
2 Rounds w/ empty bar:
10 PT, 10 ATW
7 Muscle Snatch
7 OH Squats w/ 3 second pause in hole
Metcon (Time)
21-15-9
OH Squats (135/95)
Box Jumps (30/24)
-Scaled-
15-12-9
OH Squats (45/35) -or- Goblet Squats (26/18)
Box Jumps (18/12)
Bench Press (10-6-5-2-1-1-1)
50-60-75-85-90/95-90/95-90/95%