CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 cal row
1 pole inchworm push up/1 pole crab
10 banded air squats
10 dislocates
10 good mornings
Weightlifting
Split Jerk (1RM)
Squat Clean (1RM)
Back Squat (1RM)
Squat Snatch (1RM)
Extra work
4 Rounds:
10 back extensions (BW or light to moderate weight)
10 bent over rows (light to moderate weight)
10 seated single arm DB press ea. side (light to moderate weight)
Metcon
Metcon (Time)
3 rounds for time:
200 DUs
20 cal row
20 KB swings (53/35)