Back Squat Medley

Main – CrossFit

hole hold with med ball relay (No Measure)

A group of athletes in a cirlce hold the bottom of a squat & pass a med ball as many times as possible while one athlete in the center performs a skill for as many unbroken reps as possible(ie plate pinches, DU, etc).
each athlete will do max single/dbl unders while ball is circulated

Front Squat (15 min to find 1 RM)

Metcon (AMRAP – Reps)

10 back squats at 30%, 40%, 50%, & 60%. Final set is max squats at 60%. Score is reps performed in the last set only. Gold standard is 30+ reps

Glute-Ham Raises (3*6-10)

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