CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 AB cals
1 pole inchworm/1 pole crab
10 ring rows
10 around the world
10 stripper squats
Weightlifting
Snatch Pull (5 sets of 3 reps @ 80%)
3 position snatch (3 sets of 3 position snatch @ 60% (SQUAT each rep))
Floor, knees, hips
Metcon
Metcon (4 Rounds for reps)
Max rounds in 3 minutes of:
6 TTB
12 DB snatches (50/35)
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Rest 1 min. Repeat 4 times.
Only full rounds count.