CrossFit Turbocharged – CrossFit
Warm-up
Team Shuttle Relay
Then 2 Rounds:
10 Pendlay Row (empty barbell)
5 Push Ups
5 Ring Rows
3 Slow Burpees
Supinated Pendlay Row ( 5 x 6 AHAP (2 second pause at top of each rep))
Superset w/ Med Ball Chest Pass x 6 AHAP/AFAP
Metcon (Time)
5 Rounds:
12 Burpee Box Jumps (24/20)
12 Push Ups
12 KB Swings (70/53)
Scaled:
4 Rounds
8 Burpee Box Jumps (20/12)
8 Push Ups
8 KB Swings (light)
Accessory Work
3 attempts ME plank hold