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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2x Gym Skip

10 Grasshoppers

10 Scap pulls

10 OH Wall facing squats w/ PVC

—then group stretch—

Weightlifting

Snatch Pull ( 5 sets of 3 @85%)

3 position snatch (F,K,H) (3 sets of 3 position snatch @65% (squat )

Floor, knees, hips

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP (score is pull-ups)

12 box jumps (24/20)

12 OH squats (the 65% used in your 3 position snatch)

ME UB pull ups

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