11/23/19 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

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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)

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