81518

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

400 m run -then-

3 rounds

1 pole inchworm/1 pole spidey

10 cat/cow

6 scorpions/6 supine scorpions

10 OHS w/pvc against rack

5 arch to hollow

Weightlifting

Overhead Squat (5RM – then- 5 reps @95%, 5 reps @ 90%)

15 min

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP:

8 squat snatches (95/65)

8 TTB

—–2 min rest—–

Rounds and reps from AMRAP for time:

8 squat snatches (95/65)

8 TTB

6 min cap

Metcon (Time)

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