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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

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