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CrossFit 5000 – CrossFit

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Back Squat

Weight lifted (KG) x Reps x 0.0333 + Weight Lifted= Estimated 1RM

Enter the reps and weight you performed last week during our Back Squats @ 85% …

Then we work off 90% of this number to get the following percentages…

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps of @ 90%

Metcon (AMRAP – Reps)

12min AMRAP:

2km/1.6km Row

100 Double Unders

Max Wall Balls in Time remaining…

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