Crossfit Restoration – CrossFit
Weightlifting
Back Squat (1-1-1-1-1-1-1-1-1-1-)
Spend 30 minutes working up to a one rep max back squat while getting ATG, get depth and show complete control , also if you have to question your depth odds are it sucked so back off a few lbs!
Metcon
Back Squat (1 set of max reps at your body weight)
1 set of max reps at your body weight, you can scale it to .75 or .50 of your body weight if needed, get crazy on this and dig deep its only one set and have a spotter if needed