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CrossFit Wachusett – CrossFit

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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)