11/6/19 CrossFit Haddonfield, Collingswood, Cherry Hill, Marlton

CrossFit Turbocharged – CrossFit

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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.

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