CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds, 1:00 of consistent effort at each:
– Row (RD1: Easy, RD2: Moderate pace)
– SLOW Bootstrappers
– Tempo Good Mornings w/ Empty Bar (3111)
– 3 RDL + 3 Pendlay Row (Empty Bar)
– Back Rack Alt. Box Step Ups (Empty Bar)
Deadlift (15 Min to build to a challenging set of 5 reps.)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*14:00 time cap.
*Sub 400m Run for row.
*Deadlift should be considered relatively light and done unbroken.
-Scaled-
3 Rounds:
300m Row (or 200m Run)
12 Deadlifts (75/55)
21 Box Jumps or Step Ups (12)