10617

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole spiderman

10 scorpions

10 ring rows

10 around the worlds

10 PVC OH squats

Weightlifting

Snatch Push Press + OH Squat (4 sets of 5 snatch push presses + 1 OH squat @ 75%)

5 snatch push presses + 1 OH squat
Base off of your heavy set of 5 Snatch PP + 1 OH squat from 9/15.

15 min

Metcon

Metcon (Time)

For time:

30 C2B pull-ups

30 push-ups

**broken up however you want**
Rx+ 30 MU’s for time

10 min cap

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