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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

8 inchworm push-ups

2 pole spiderman

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

Back Squat (5 reps @70%, 5@75%, 5@80%, 5RM)

15 min

Snatch Pull (4 sets of 3 reps @100%)

12 min

Metcon

AGOQ 4 – Rx (AMRAP – Rounds and Reps)

As many rounds as possible in 5 minutes of:

9 HSPUs

6 burpees

3 snatches (165/115)

AGOQ 4 – Intermediate (AMRAP – Rounds and Reps)

As many rounds as possilbe in 5 minutes of:

6 HSPUs

4 burpees

2 snatches (135/95)

AGOQ 4 – Beginner (AMRAP – Rounds and Reps)

6 push-ups

4 burpees

2 snatches (95/65)

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