CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (Test 1RM!)

WOD Warm Up

2 Rounds:

10 Partner Push Ups

5 Bench/Box Dips

10 Light Dual KB/DB Deadlifts

:30 Farmers Hold

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

5 Ring Dips

5 Push Ups

1 Length Farmers Carry AHAP

7 Ring Dips

7 Push Ups

2 Length Farmers Carry AHAP

9 Ring Dips

9 Push Ups

3 Length Farmers Carry AHAP

11 Ring Dips

11 Push Ups

4 Length Farmers Carry AHAP

…
-Scaled-

9 Min AMRAP:

5 Bench/Box Dips

5 HRPU/Band Assisted Push Ups

1 Length Farmers Carry AHAP

7 Bench/Box Dips

7 HRPU/Band Assisted Push Ups

2 Length Farmers Carry AHAP

9 Bench/Box Dips

9 HRPU/Band Assisted Push Ups

3 Length Farmers Carry AHAP

11 Bench/Box Dips

11 HRPU/Band Assisted Push Ups

4 Length Farmers Carry AHAP

(Restart rep scheme!)