HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Back Squat (Wave)

WAVE #1

Set 1: 6 Reps 70%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

2 Minutes Rest

WAVE #2

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 88%

2 Minutes Rest

WAVE #3

Set 7: 6 Reps 82%

Set 8: 4 Reps 88%

Set 9: 2 Reps 94%

Note: The "WAVE Percentage" is from last week's heavy 5-Rep.

Record Set 9: 2 Rep @ 94%

B: Metcon (Time)

2 Rounds
50 Wallballs (R+20/14, Rx 16/12)

40/30 Cal Row Bike Ski

30 Toes to Bar

20 Alt DB Snatches (R+60/40, Rx 50/30)