CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

5L/5R Single Arm Band Rows

10 Ring Rows (3 second eccentric)

10 Pendlay Rows w/ empty bar (hold top!)

10 Windmills

Pendlay Row (5 x 5 AHAP)

* Pause :02 top of each rep!

Superset w/ Alt. Rotating Med Ball Toss x 10-20

Metcon (Time)

For Time:

100 Pull Ups

*Every time you break, 5 HSPU (RX+ Strict).
-Scaled-

75 Pull Ups

* Every time you break, 1 Wall walk.

100 Ring Rows

*Every time you break, 5 push ups.