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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 pole high knees/booty kicks

10 ring rows

10 wall squats

10 lat pulls

30 sec shoulder opener

——then——-

Burgener Warm Up (LT BAR)

Weightlifting

Overhead Squat (3 sets of 5 reps @ 75% of the most recent 3RM)

Metcon

Metcon (AMRAP – Reps)

8 min EMOM –

3 power snatches

2 OH squats

1 squat snatch

—–then—-

3 min AMRAP:

TTB
Rx (95/65), Rx+ (125/85)

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