CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run
7 Thrusters (empty barbell)
3 Rope Walks
Rope Climb (Learn the skill!)
*If proficient, practice legless and/or weighted rope climbs.
Metcon (AMRAP – Rounds and Reps)
21 Minute AMRAP, with a partner
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*Partner 1 performs AMRAP while partner 2 runs 400m. When partner 2 returns from the run, partner 1 will begin 400m run while partner 2 picks up in the AMRAP where partner 1 left off.
21 Minute AMRAP, with a partner
5 Thrusters (65/55)
3 Rope Walks
10 Box Jumps
*Partner 1 performs AMRAP while partner 2 runs 200m. When partner 2 returns from the run, partner 1 will begin 200m run while partner 2 picks up in the AMRAP where partner 1 left off.