CrossFit Wachusett – CrossFit
Warm-up
DU Fundamentals (No Measure)
3 Rounds
30 DU’s
10 Grasshoppers
10 Air Squats
10 Ring Rows
10 Hollow Rocks
=============
Then
2 x 9 Fundamentals 5 each rd 1 PVC rd 2 barbell
Weightlifting
Overhead Squat (3 RM)
12 minutes
make sure to get full depth
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
-Or-
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
12 Min Time Cap
