CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Front Squat (3 x 8 @ 75% of 1RM)
*2:30 rest between sets.
WOD Warm Up
20 Partner Wall Balls
10 Slow Ring Rows
10 Slow Dips
Metcon (Time)
For Time:
50-35-20
Wall Balls (20/14)
5-4-3
Bar Muscle Ups
-Scaled-
50-35-20
Wall Balls (20/14)
5-4-3
Pull Ups
Dips
-or-
30-20-10
Wall Balls (14/10)
5-4-3
Jumping Pull Ups/Ring Rows
Dips