121815

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

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