121115

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

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top