CrossFit Turbocharged – CrossFit
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.