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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 shoulder dislocates

10 PVC air squats

10 ring rows

2 pole toy soldiers

Weightlifting

3 position snatch (60%, 65%, 70%x 4 lifts)

3 position snatch

Hips, Knees, Floor
15 min

*Enter your 70%*

Metcon

Metcon (Time)

4 rounds for time:

10 cal row

10 power snatches (70% or your 1RM snach)
15 min cap

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