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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

20 jumping jacks

10 knees to chest

10 stripper squats

10 OHS on rig

10 ring rows

Weightlifting

Snatch Pull ( 5 sets of 1 @ 105%)

3 position snatch (F,K,H) (3 sets of 3 position snatch @ 85%)

Floor, knees, hips

Metcon

Metcon (Time)

21-15-9 for time:

OH squats ( 115/75)

TTB
Rx+ 135/95

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