HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave - 20min Cap)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 2 Reps @ 98%

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Note: Record Set 9

B: Metcon (Time)

3 Rounds: (12min Cap)

50 Air Squats

10 Power Clean & Jerks (R+135/95, Rx 115/75)