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CrossFit Wachusett – CrossFit

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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)