CrossFit Wachusett – CrossFit
Warm-up
Warm up 11 (No Measure)
3 Rounds
Jump Rope Series 10 each (su, RL, LL, Bell, Skiier, DU)
10 Walking Lunge Steps with arms OH
5 Ring Rows
5 inchworms
10 Shoulder Dislocates
5 Air Squats
Weightlifting
Power Snatch (2RM)
12 mins
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP
5 Push Jerks 185/105 (taken from floor)
15 C2B Pull-ups
Rx+
5 Push Jerks 205/145
5 Muscle ups
