11518

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

1 pole inchworm

1 pole duck walk

10 shoulder dislocates

10 PVC OH squats

Metcon

Metcon (AMRAP – Reps)

10 min EMOM w/ a 95/65 bar:

1 squat snatch

2 hang power snatches

3 OH squats
No penalty for missing a minute. Score is successful minutes completed.

Gymnastics Skills

Pull-Up Negative (4 sets of 6 reps)

Hold the top for 3 sec and lower as slowly as possible (3 sec or more).

DB Bicep Curls (4 sets of 8 reps)

Single Arm DB/KB Row (4 sets of 8 reps)

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