CrossFit Turbocharged – CrossFit
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
immediately into…
6-9-12
Push Jerk (85/60)
9-9-9
Cal Row
*Push Press if Jerk isn’t technically sound.