CrossFit Turbocharged – CrossFit
Warm-up
Partner Rowling! (Push Ups for partner in waiting)
Bench Press (4 x 5 AHAP (w/ 2 second pause @ chest))
*Superset w/ DB Row x 8L/8R AHAP
Metcon (Time)
With a Partner,
100 Cal Row
*While Partner 1 rows, Partner 2 holds Dual KB Front Rack (70/53). Must switch roles every 25 cals, or when partner has to drop KB’s.
Cash Out: 50 Burpees (alternating)
75 Cal Row
*While Partner 1 rows, Partner 2 holds Dual KB Front Rack (moderate). Must switch roles every 15 cals, or when partner has to drop KB’s.
Cash Out: 30 Burpees (alternating)
Accessory Work
Band Tricep Pull Downs 3 x 20