1
Dec
309-19
North Jax CrossFit – CrossFit
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)