CrossFit Turbocharged – CrossFit

Box Squat (3×5 @ 65% of 5rm back squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Overhead Squat (2×6 @ AHAP w/ 3 sec pause in hole)

Metcon (AMRAP – Rounds and Reps)

1500m Row

2 Minutes Rest Then:

6 Minute AMRAP Of (Beginners may use this time to work on these two skills rather than doing it AMRAP style):

30 Double Unders

8 Alternating Pistols

Accessory Work

Battle Ropes- 50 Standard Waves AFAP.

(Rx+60 Standard + 70 alternating arm waves. Each 70 must be unbroken. Only break in between the 2 sets)