CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

100m Light-Moderate Farmer’s Carry

Ring/ Box Dip Support x :10

20 Partner Push Ups

10 Seated Band Rows

Bench Press (4 x 2 @ 90-95% of max Bench Press)

*Superset w/ Dual KB High Knee March x 2 Lengths of Floor AHAP

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

100m Row

15 Push Ups

8 Ring Rows
-Scaled-

10 Minute AMRAP:

100m Row

8 Push Ups

6 Ring Rows

:30 Rest

Accessory Work

Dip Support on Rings, 4 x 20-30 second hold

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