CrossFit Wachusett – CrossFit
Warm-up
Warm up 6 (No Measure)
3 Rounds
Gym Length Bear Crawl
10 Push ups
10 GrassHoppers
10 Air Squats
-Then-
Couch Stretch 1-2 mins per side
Frog Stretch (No Measure)
2 Mins
Weightlifting
Metcon (Weight)
EMOTM 6
2 Snatches start @ 60% add 5# each min
Metcon
Metcon (Time)
21-15-9
Ring Rows
Ring Dips
9-7-5 Snatch 115/75
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
