111715

CrossFit Wachusett – CrossFit

Warm-up

Warm up 11 (No Measure)

3 Rounds

Jump Rope Series 10 each (su, RL, LL, Bell, Skiier, DU)

10 Walking Lunge Steps with arms OH

5 Ring Rows

5 inchworms

10 Shoulder Dislocates

5 Air Squats

Weightlifting

Power Snatch (3 RM)

10 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

15 MU

30 HSPU

60 Burpees to Target
Coach’s will give scaling instructions

Pull-up

C2B pull-up

Muscle up

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