CrossFit Wachusett – CrossFit
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)
