CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

8 Cal Row

8 Plate G2OH w/ :02 Pause At Top

8 V-ups

Then, 3 Rounds:

1 Length Waiter Walk (L)

1 Length Waiter Walk (R)

15 PVC Pass Throughs

Push Jerk (3-3-3-3-3)

*Start moderate and build to heavy, but doable, set of 3.

Metcon (Time)

For Time (15 Min Cap):

15-12-9

Push Jerk (135/95)

12-12-12

Cal Row

immediately into…

6-9-12

Push Jerk (155/105)

12-12-12

Cal Row

*The first 3 sets should be light enough that athletes are able to go unbroken each time that they pick up the barbell.
-Scaled-

For Time (15 Min Cap):

15-12-9

Push Jerk (85/60)

9-9-9

Cal Row

*Push Press if Jerk isn’t technically sound.