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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole inchworm

10 shoulder dislocates

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

Weightlifting

Overhead Squat (3 reps @70%, 3@75%, 3@80%, 3RM)

12 min

Power Snatch (3 reps @70%, 3@75%, 3@80%, 3RM)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

200m run

10 SDHPs (95/65)

10 front squats (95/65)

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