CrossFit Wachusett – CrossFit
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
