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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 shoulder dislcoates

2 pole spiderman

5 OH squats – 3 warm up sets to the OH squat strength (you choose your weights)

Weightlifting

Overhead Squat (5 sets of 3 @ 75%)

12 min

Power Snatch (5 sets of 3 reps @ 75%)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

8 OH squats (95/65)

16 box jumps (24/20)

—–2 min rest—-

4 min AMRAP:

16 OH squats

8 box jumps

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