CrossFit Wachusett – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub Superman for back extension
Weightlifting
Power Snatch (EMOM for 9 mins 1 pwr sn)
0-3 @ 70%, 3-6 @ 75%, 6-9 @ 80%
Then work to a HS
Power Snatch (6 mins to find a 1RM)
6 min clock starts immediately after the EMOM
Metcon
30 Burpee Muscle ups (Time)
30 Burpee MU’s for time
-Scale to 60 Burpee pull-ups-
6 min CAP
