CrossFit Turbocharged – CrossFit
Warm-up
10 Push Ups
10 Split Jerks With Hands on Hips
10 Sit Ups
10 Jump Lunges
Bench Press
3×5 Bench Press @80-90%
Then
5×2 Split Jerk @60% with 3 second pause when locked out on first rep of each set only.
Metcon (Time)
Interval:
Sprints 5 minute AMRAP of:
Shuttle runs aka Sprints down and back in 3 single file lines. Your rest happens when the others in your line are sprinting.
3 minutes rest followed by…
Metcon
(Rx+ add 10 reps to each movement)
For Time:
40 Front Rack Reverse Lunge (20 each Leg) (95/65) (rx+ 135/95)
30 Sit Ups With Med Ball (20/14)
20 Push Ups
10 Thrusters (95/65) (rx+ 135/95)