309-19

North Jax CrossFit – CrossFit

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Back Squat Waves

Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 65% of 1RM Back Squat

Set #2 – 4 Back Squats @ 70% of 1RM Back Squat

Set #3 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 70% of 1RM Back Squat

Set #5 – 4 Back Squats @ 75% of 1RM Back Squat

Set #6 – 2 Back Squats @ 80% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 75% of 1RM Back Squat

Set #8 – 4 Back Squats @ 80% of 1RM Back Squat

Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

Flintstones (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)