Back Squat

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (5×7 @75% of 1rm)

OTC

0:00, 1:30, 3:00, 4:30, 6:00

Push Press (5×4 @ 82.5% of 1RM Strict Press)

Super Set with BB Bent over Row using same weight.

**No Racks**

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 Hang Power Cleans 95/65

30 Ab Mat Sit Ups

75 DU