CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Partner Run carrying Med ball (each carry 200m)

Then 2 Rounds:

5 Up/Down Dogs

5 Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, try legless!

WOD Warm Up

2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP:

10 Thrusters (135/95)

200m Run

20 Burpee Box Jumps (24/18)

200m Run

30 Pull Ups

200m Run

40 Wall Balls (20/14)

200m Run

5 Rope Climbs (each!)

*Share reps evenly, only one partner may work at a time, and complete runs together!
20 Minute Partner AMRAP:

10 Thrusters (65/45)

100m Run

20 Burpee Box Jumps (18/12)

100m Run

30 Jumping Pull Ups -or Ring Rows

100m Run

40 Wall Balls (14/10)

100m Run

5 Rope Walks (each!)

*Share reps evenly, only one partner may work at a time, and complete runs together!