CrossFit Turbocharged – CrossFit

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Warm-up

Class Competition: 20 Cal Row in fewest strokes! (Everyone rows, one winner! If tie, 10 cal row-off!)

Then 2 Rounds:

10 Band Pull Aparts

5 Supinated Ring Rows @ 3131

10 Dual KB FR High Knees (in place with light KBs)

5 Paused Wall Balls

Weighted Chin-Ups (5 x 5 AHAP)

*Superset w/ Dual KB FR High Knee March x 2 Lengths of Floor AHAP

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Cal Row

15 V-Ups

20 Wall Balls (20/14)
-Scaled-

9 Minute AMRAP:

10 Cal Row

10 V-Ups -or- Sit Ups

15 Wall Balls (14/10)

Accessory Work

Battle Rope, :10 on :20 off for 7 sets.