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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

6 high jump burpees

10 dislocates

10 bent over rows

10 Halo bridges

10 scap pulls

10 flamingos

Metcon

19.4 RX (AMRAP – Reps)

3 rounds of:

10 snatches (95/65)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

19.4 Scaled (AMRAP – Reps)

3 rounds of:

10 snatches (65/45)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 pull ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

19.4 Masters RX (AMRAP – Reps)

3 rounds of:

10 snatches (65/45)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest to bar pull ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

19.4 Masters Scaled (AMRAP – Reps)

3 rounds of:

10 snatches (45/35)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest to bar pull ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

19.4 Teens Scaled (AMRAP – Reps)

3 rounds of:

10 snatches

12 bar-facing burpees (45/35)

Then, rest 3 minutes before continuing with:

3 rounds of:

10 pull ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

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