CrossFit Wachusett – CrossFit

Run (No Measure)

3 rounds:

200m run

5 Inchworms

10 spiderman crawl

10 shoulder dislocates

5 push-ups

5 Hollow Rocks

Power Snatch (EMOM for 9 minutes 1 power snatch)

start @ 60% and build EMOM

Metcon (AMRAP – Reps)

With an 8 min clock:

1 Mile run

AMRAP DU’s with remaining time

score = DU’s
There will be scaling options for those who do not think they can run an 8 min mile.

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