CrossFit Turbocharged – CrossFit
Warm-up
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Pendlay Row (5 x 6 AHAP (2 second pause at top of each rep))
*Superset w/ ME Iso hold Chin Up
Metcon (Time)
For time, using a single dumbbell:
10 weighted pull-ups
40 OH lunges
10 weighted pull-ups
30 alternating snatches
10 weighted pull-ups
20 OH squats (10L/10R)
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Rx (50/35)
Scaled:
For time, using a single dumbbell:
10 jumping pull-ups
40 OH lunges
10 jumping pull-ups
30 alternating snatches
10 jumping pull-ups
20 OH squats (10L/10R)
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
(20/10)