Wednesday & Some Squats

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Wednesday  CrossFit
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Warm-up
10 Squats
5 Burpees
10 Wall Balls 6 DB Sntach 3 Each Arm
3 X Through
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Weightlifting
Back Squat (1 X Max Reps)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)