HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

Note: Record Set 9 @ 107%

B: Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (R+95/65, Rx 75/55) - Scale to Front Squats if needed

Toes to Bar - Scale to Hanging Knee Raise or Dead Bugs

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (R+95/65, Rx 75/55)

Chest to Bar Pull-ups - Scale to Pull-ups or Ring Rows