CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
20 jumping jacks
10 knees to chest
10 stripper squats
10 OHS on rig
10 ring rows
Weightlifting
Snatch Pull ( 5 sets of 1 @ 105%)
3 position snatch (F,K,H) (3 sets of 3 position snatch @ 85%)
Floor, knees, hips
Metcon
Metcon (Time)
21-15-9 for time:
OH squats ( 115/75)
TTB
Rx+ 135/95