2018-05-07

CrossFit Montgomery – CF

Warm-up

2 Rounds

200m Run

10 Bootstappers

10 Plank Lunges w/Reach

10 Hollow Rocks

10 Superman Rocks

3 Sets

6 Single-leg Lateral Box Step-ups (ea side)

50m Farmer’s Carry KB

A: Back Squat (6-4-2)

Squat Wave
(with a running clock)

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

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