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**
