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