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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

10 PVC OH squats

5 arch hollow/ 5 pull ups

30 sec thread the needle (r/l)

10 scorpions

Weightlifting

Overhead Squat (3RM, 95% x3, 90% x3 (% of what you get today)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

12 power snatches (75/55)

6 C2B pull-ups
Rx+ 95/65 and bar MUs

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