CrossFit Turbocharged – CrossFit
Warm-up
200m Row
Then, Squat Warm Up (starting at Air Squats)
Front Squat (4 x 5 @ 80%)
* 3 second eccentric.
Metcon (Time)
In teams of 2:
1k Row (*Rower can only row when partner is in plank position)
25 Synchronized Burpees
50 Alternating Box Jumps (24/20)
75 Wall Balls (20/14)
100 Double Unders (RX+ 100 DU’s each, working at same time, race to finish!)
-Scaled-
In teams of 2:
700m Row (*Rower can only row when partner is in plank position)
15 Synchronized Burpees
35 Alternating Box Jumps (24/20)
55 Wall Balls (20/14)
100 Single Unders (each, working at same time, race to finish!)