CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
4 gym laps
2 pole Spider-Man
10 ring rows
10 OHS on rig
5 tempo push ups
Weightlifting
Snatch Pull (5 sets of 2 @ 95%)
3 position snatch (F,K,H) (3 sets of 3 position snatch @ 75%)
Floor, knees, hips
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 squat snatches (Rx 115/75, Rx+ 135/95)
10 MUs (scale 20 ring rows/20 plate push-ups)
5 shoulder to OH (Rx 115/75, Rx+ 135/95)
10 box jumps (Rx 24/20, Rx+ 30/24)