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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 mountain climbers

10 bar taps

10 banded lat pull downs

10 good mornings (light bar)

10 OHS (light bar)

Weightlifting

Front Squat (20 reps at 5RM -10lbs)

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP:

3 bar MUs (scale to C2B or jumping C2B)

6 power snatches (115/75)

—–1 min rest—–

3 min AMRAP:

3 C2Bs (scale to pull-up or banded pull-up)

6 squat snatches (115/75)

—–1 min rest—–

3 min AMRAP:

3 pull-ups (scale to ring row)

6 deadlifts (115/75)

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