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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

1 pole inchworm

1 pole duck walk

10 shoulder dislocates

10 PVC OH squats

Weightlifting

3 position snatch (60%, 65%, 70%, 75%x3 lifts)

3 position snatch

Hips, Knees, Floor
15 min

*Enter you 75%*

Metcon

2018 Regional – Individual Event 4 (Time)

For time:

2 rounds of:

10 snatches (135/95)

12 burpees

Then, 2 rounds of:

10 snatches (75/55)

12 burpees
Rx+ – Regional Weights

1st 2 rounds – (175/125)

2nd 2 rounds – (115/75)

Regional Cap – 9 min

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