CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

3+…perform max reps at that weight with the goal of at least 3.

Metcon (Time)

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

*15:00 time cap.

**Compare to 6/21/19
-Scaled-

9-7-5-12-9

Front Squat (75/55) or Goblet Squat

Burpee Over Bar