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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2x gym length skip

10 hanging arch to hollows

10 push-ups

10 barbell OH squats/5 OH squats @ 50%/5 OH squats @ 60%

Weightlifting

Overhead Squat (5 sets of 3 reps @ 70%)

12 min

Power Snatch (5 sets of 3 reps @ 70%)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 squat snatches @ 70% of your 1RM

8 lateral bar burpees

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