HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

20min Cap

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #4)

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

Note: Record Set 9 2 Reps @ 100%

B: Metcon (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

20/14 Cal Row

20 x 10 Meter Shuttle Sprints

20/14 Cal Bike or Ski