HomeGrown CrossFit - CrossFit

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A: Back Squat ( 5-Rep Re-Test (20min))

Build to a heavy 5 Rep Back Squat. Warm up is as follows;

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th).

After 5 Rep Max is found. Record in Wodify.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows)

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

15 Deadlifts

*While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light