CrossFit Turbocharged – CrossFit

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Warm-up

Rowling! (3 Frames, partner completes Push Ups, Sit Ups, Ring Rows)

Weighted Pull-ups (5×5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (5×10 AHAP)

*To be completed immediately after each set of pull ups.

Metcon (Time)

4 Rounds (*18 Min Time Cap):

20 Cal Row -or- 400m Run (alternate run/row every other round!)

20 Sit Ups (RX+ 25/15)

20 Push Ups (RX+ Deficit)
-Scaled-

3 Rounds (*18 Min Time Cap)

20 Cal Row -or- 400m Run

20 Sit Ups

20 Push Ups

-1 Min Rest-