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CrossFit Wachusett – CrossFit

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Warm-up

OLY

2 high hang snatches/1 OHS/ 1 squat snatch

2 high hang squat cleans/1 FS/1 jerk

Warm up 11 (No Measure)

3 Rounds

Jump Rope Series 10 each (su, RL, LL, Bell, Skiier, DU)

10 supine scorpions

10 Shoulder Dislocates

1 pole crab/1 pole inchworm

10 wall facing OHS

Weightlifting

Thruster (5×5 -athletes choice in weight-)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 power snatches (95/65)

10 OH squats (95/65)

100 DUs
Rx+ (135/95)

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