102017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 of ea. jump rope series (singles, L-leg, R-leg, bell, skier, DU’s)

1 pole crab walk

10 reverse scorpions

10 around the worlds

10 PVC OH squats

Weightlifting

Power Snatch (3 reps @ each: 60%, 65%, 70%, 75% & 80%)

15 min

Record 80%.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

400m run

20 DU’s

20 OH squats (95/65)
Rx+ 135/95

**Every 100m counts as 1 rep**

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