CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
30 Butt Kicks
30 Mt. Climbers
30 Jumping Jacks
Then 3 Rounds:
10 Partner Wall Balls
100m Run
Metcon (Time)
With a partner…
4 Rounds (37:00 time cap):
400m Run
60 Wall Balls (20/14)
60 Box Jumps (24/20)
*Partners run the 400m together. For the Wall Balls and Box Jumps, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
**For the Wall Balls and Box Jumps, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.
-Scaled-
4 Rounds (37:00 time cap):
200m Run
40 Wall Balls (14/10)
40 Box Jumps (18/12)