5/12/18 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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.