CrossFit Turbocharged – CrossFit

Front Squat (3×5 (pause 2 seconds in the hole first two reps))

Metcon (Time)

Wod

Heavy Fran

15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great