CrossFit Turbocharged – CrossFit
Warm-up
Class Competition: 20 Cal Row in fewest strokes! (Everyone rows, one winner! If tie, 10 cal row-off!)
Then 2 Rounds:
10 Band Pull Aparts
5 Supinated Ring Rows @ 3131
10 Dual KB FR High Knees (in place with light KBs)
5 Paused Wall Balls
Weighted Chin-Ups (5 x 5 AHAP)
*Superset w/ Dual KB FR High Knee March x 2 Lengths of Floor AHAP
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
10 Cal Row
15 V-Ups
20 Wall Balls (20/14)
-Scaled-
9 Minute AMRAP:
10 Cal Row
10 V-Ups -or- Sit Ups
15 Wall Balls (14/10)
Accessory Work
Battle Rope, :10 on :20 off for 7 sets.