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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

5 AB cals

1 pole inchworm

1 pole duck walk

10 shoulder dislocates

10 PVC OH squats

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

3 OH squats (75/55)

6 power cleans (75/55)

9 burpees
If you are scaling, choose light do-able weight. Most benefical if you can use a bar that will allow you to have bumper plates on it, not small metal plates.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

3 OH squats (75/55)

6 power cleans (75/55)

9 burpees
If you are scaling, choose light do-able weight. Most benefical if you can use a bar that will allow you to have bumper plates on it, not small metal plates.

Weightlifting

Snatch (1 RM)

15 min

Clean and Jerk (1 RM)

15 min

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