CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Jump rope series – 10 of ea. (singles, L-leg, R-leg, skier, bell, DU’s)
2 pole walking lunge
10 arch to hollow swings
10 push-ups
10 stripper squats
Weightlifting
Back Squat (1 RM)
15 min
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 14# / 10#
200 Single-Unders
*9 Foot Target*
