Wednesday Max Squat

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

3x Squat w/increasing #

10y Spiderman w/Reach

Mobility & Burgener

.

STRENGTH

@15 /20:00

Back Squat

05:00 … Continue to work up in weight … Singles

15:00 … 3 or 4 sets … Find a new 3 rep max

Back Squat (3 rep max)

WORK

@40 /10:00

RDL @50% of today’s squat #

3 sets of 1:00 work & 2:00 rest … AMRAP

Score is a running total of reps.

Metcon (AMRAP – Reps)

RDL 3x Reps

MET~CON

@55 /5:00

AMRAP … Get Up & BB Hop Over

Rx is w/o #

Metcon (AMRAP – Reps)

Get Up & BB Hop Over

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