Back Squat 3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank with good form. Use 90% of that set for the fourth set.
5 rounds for time of:
Row, 250 m
10 Burpee Over Rowers
Partners perform five rounds EACH, one resting while the other works. Each round is a dead sprint. Performance/Fitness: Scale to 3-4 Rounds
After his mother passed away of a heart attack in 2010, Nick Magliocco went off the rails. At 350 lb., Magliocco was unhealthy and scared for his life. Luckily, his friend Jacqueline Dolan, an affiliate owner at Golden Phoenix CrossFit, came to his rescue.
Dolan searched for CrossFit affiliates near Magliocco in Bloomfield, New Jersey, and after finding a good fit, she hounded him until he went.
Magliocco was intimidated and afraid of joining the gym at first, but he was surprised at how welcoming and comfortable he felt at CrossFit Press On.
"They're not just looking for another member, they're looking for another part of their family that they're cultivating," Magliocco says of his experience at Press On.
On days he felt terrible, he recalls leaving the gym feeling like a superhero, and the boosts to his confidence have made all the difference.