Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes
3 Sets of 5 Tempo Wall Squats

(5 Second Decent)

Weightlifting

Overhead Squat (Read Notes)

Every 2:30 Minutes for 10 Minutes (4 Sets):

Set 1: 2 @75-80%

Set 2: 2 @80-85%

Set 3: 2 @85-90%

Set 4: 2 @90-100%

Metcon

Metcon (AMRAP – Rounds)

Double Tabata (:20 of Work/ :10 of Rest for 8 Minutes)

Wall Sit

*During the “Rest” perform 4 Air Squats*
-Best Score Possible: 16 (If you complete all intervals of the wall sit AND get the 4 Air Squats during the rest, that is consider Rx and a score of 16)

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