CrossFit Turbocharged – CrossFit
Warm-up
Team Wall Ball Relay!
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 (1 + 2) @ 80-90% of max CJ.)
Metcon (AMRAP – Reps)
4 Rounds:
1 Min KB Swings (70/53)
1 Min Wall Balls (20/14)
1 Min Box Jumps (30/24)
1 Min Rest
-Scaled-
4 Rounds
:30 KB Swings (26/18)
:30 Rest
:30 Wall Balls (14/10)
:30 Rest
1 Min Box Jumps/Step Ups (18/12)
1 Min Rest