12/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

200m Row

:30 High Plank

5 HRPU

10 Sit Ups

5 Bench Press w/ Empty Bar (:03 eccentric)

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

*Intermediate-Beginner Athletes use 70% of 1RM.

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

*Intermediate-Beginner Athletes use 70% of 1RM.

Metcon (Time)

In Teams of 3 (35:00 Cap)…

For Time:

10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

**Prefer to Run? Run 10k, switching every 200m.
-Scaled-

8k Row

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 5 Hand Release Push-ups + 10 Sit-Ups during their rest period.

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