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 #3)

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

Note: Record Set 9, 2 reps @ 98%

B: Metcon (Time)

25min CAP
60 Double Unders

30 Burpees

60 Double Unders

30 Wallballs (R+20/14, Rx 16/12)

60 Double Unders

30 Deadlifts (R+ 225/155, Rx 165/125)

60 Double Unders

30 Wallballs

60 Double Unders

30 Burpees