9/25/2025

STRENGTH - BACK SQUAT 5-3-1-5-3-1

Back Squat

75% of 1 Rep Max

80% of 1 Rep Max

85% of 1 Rep Max

90% of 1 Rep Max

Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post:
3 Sets:
12 Seated Cable Rows (or Banded Bent Over Row)

FREEDOM (RX'D) - SOONER SCHOONER

15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)
(KG conv: 42.5/30 HPC)

Cross FitComment