CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Row
25 Single Unders
10 Partner Wall Balls
Then 2 Rounds w/ empty barbell:
5 Muscle Snatch
5 BTN Push Press
5 OH Squats
5 Snatch Balance
Snatch Balance (4 x 2 @ 80% of max snatch)
*pause in hole 3 seconds both reps
Metcon (Time)
In teams of two, sharing reps:
100 Double unders
75 Partner Sit Ups
75 Wall Balls (20/14)
1000m Row
75 Wall Balls (20/14)
75 Partner Sit Ups
100 Double Unders
Scaled:
In teams of two, sharing reps:
500m Row
30 Partner Sit Ups
30 Wall Balls (14/10)
100 Single Unders
30 Wall Balls
30 Sit Ups
500m Row
Accessory Work
Shoulder Taps 3×20