112015

CrossFit Wachusett – CrossFit

Warm-up

Warm up 7 (No Measure)

3 Rounds

4 x Gym Length Jog

3 HS Kick ups

10 Wall Facing Squats

10 Around The World

10 Spiderman Crawl

Weightlifting

Power Clean (3 RM)

15 mins

Metcon

Metcon (Time)

12-6-3 Snatch 115/85

10-20-30 TTB

Rx+

12-6-3 Snatch 155/105

10-20-30 GHD Sit-up
Snatch weight should be a weight you can do at least 5 UB reps with

Scale TTB to V-ups (you should be able to do 5 UB TTB)

10 Min Time Cap

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