CROSSFIT
Back Squat
4 sets
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min
The rest periods are important
TC: 15 min
Score: Weight
Scaling Options
Beginner
3-4 x 10 with control descent
Intermediate
As Written
Perform
5 sets
Metcon:
AMRAP 20:
4 Strict HSPU ( scale to most challenging scale for HSPU)
8 Hang Power Cleans 155/105
16 Toes to RINGS (scale to kipping ring knee raises or strict knee raises on bar)
200m Farmer’s Carry 2X53/35
- one person works at a time- split work as needed.