CrossFit Turbocharged – CrossFit
Warm-up
8 Min AMRAP:
5 Inchworms
2 Lengths Farmer’s Carry (light-moderate)
7 Ring Rows
7 Plate G2OH
15 Plate Hops
1 Rope Walk
Rope Climb (15 min of practice/progressions!)
Metcon (AMRAP – Reps)
IN TEAMS OF 4…
1. 4 Min AMRAP:
Double KB or DB Farmer’s Carry (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. 4 Min AMRAP:
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. 4 Min AMRAP:
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Row
*Each Partner starts on different stations and rotate during the rest.
-Scaled-
1. Moderate weight for Farmer’s Carry!
2. Rope Walks or Ring Rows
3. Single Unders or DU Taps
4. Cal Row
*Sub Up-Downs or Burpees-To-Box for Burpees.