CrossFit Turbocharged – CrossFit
Back Squat
4 sets of:
Back Squat @ 3 second count on the way decent
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-rm
Metcon (Time)
Wod
4 rounds of:
run 400 meters
Rest 1:30-2 mins between efforts