BB Gymnastics

* Back Squats are based off of your three rep max

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) - DO NOT re-rack the barbell until  all 5 reps are completed
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) - DO NOT re-rack the barbell until all 4 reps are completed.
Set 3: 1 Back Squat every 30 seconds for 1:00 @ 90% (3 total reps) - DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

Conditioning

10 minute AMRAP of:
50' Burpee Broad Jumps
15 Pull-ups

Programming is created from original Outlaw CrossFit & and then modified to do what we can with our equipment and time frames-120731