11015

CrossFit Wachusett – CrossFit

Warm-up

Warm up 2 (No Measure)

3 Rounds

Gym Length Crab Walk

10 inch Worms

10 PVC OH Squats

10 Scorpion Stretch

Weightlifting

Back Squat (10@60%, 8@65%, 8@70%, 8@75%)

Metcon

Metcon (Time)

30 Thrusters 115/80

(4 minute cap)

after the 4 mins are up rest 1 min then:

Metcon (AMRAP – Reps)

3 min AMRAP

Thrusters 135/95

Snatch (1RM)

Clean and Jerk (1RM)

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