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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

10 ring rows

10 stripper squats

10 empty barbell squats/5 back squats @45%/5 back squats @55%

Weightlifting

Back Squat (5 set of 5 reps @ 65%)

No more than 2 min rest between sets.

12 min

Snatch (1RM)

12 min

Snatch Pull (4 set of 3 reps @85%)

12 min

**If you have a recent 1RM snatch to go off of. If you don’t, complete a 1RM snatch.**

Snatch Pull (4 set of 3 reps @85%)

12 min

**If you have a recent 1RM snatch to go off of. If you don’t, complete a 1RM snatch.**

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP:

3-6-9-12-etc…

Burpees

Med ball cleans (20/14)

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