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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#

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