11/27/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (5-5-5-5*)

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

5+ = max reps at that weight with the goal of at least 5.

Metcon (Time)

3 Rounds:

14 Cal Row

14 Front Rack Reverse Lunge (115/75)

400m Run

1:00 Rest
-Scaled-

3 Rounds:

10 Cal Row

14 Front Rack Reverse Lunge (45/35)

200m Run

1:00 Rest

Author Bio

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