HomeGrown CrossFit - CrossFit

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A: Back Squat

With a Running Clock:

Set #1 (On the 0:00) - 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) - 5 Reps @ 91%

Set #4 (On the 6:00) - 3 Reps @ 96%

Set #5 (On the 8:00) - 1 Rep @ 100%

Set #6 (On the 9:00) - 1 Rep @ 102%

Set #7 (On the 10:00) - 1 Rep @ 105-106%

Set #8 (On the 11:00) - 1 Rep @ 105-106%

Set #9 (On the 12:00) - 1 Rep @ 105-106%

Set #10 (On the 13:00) - 1 Rep @ 105-106%

Set #11 (On the 14:00) - 1 Rep @ 105-106%

* Sets 1-4 completed "On the 2:00"

* Sets 5-11 completed "On the 1:00"

* Percentages Based on 5RM Back Squat

*Week #3 of our squat cycle, aiming to reach the same percentages of last week now with less rest between sets.

Note: Record Set#11

B: Metcon (Time)

5 Rounds
15 Toes to Bar (Scale to hanging knee raise to chest or v ups)

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

Directly Into…

5 Rounds:

15 Power Snatches (R+75/55, Rx 65/45)

15 Overhead Squats