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CrossFit Wachusett – CrossFit

Warm-up

Pull-up prep (No Measure)

3 Rounds for Quality

4 Gym length jog

10 kips

7 V-ups

10 Shoulder dislocates

10 Super Man

5 Inchworms

Weightlifting

Back Squat (4RM)

12 mins

Metcon

BlackJack (Time)

21 Snatches 135/95

21 Wall-Balls 20/14

21 OHS 135/95

21 Wall-Balls

21 Clean & Jerks 135/95

21 Wall Balls
scale accordingly

You should have the ability to do 15 UB of each movement

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