CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Metcon
Metcon (AMRAP – Reps)
With a Running Clock
Min 0-6
6 Min AMRAP
9 Pull-ups
9 Box Jumps 24/20
9 KBS 53/35
Min 6-12
6 mins to Work to a 3RM FS from the floor (barbell must start empty)
Min 12-20
8 min AMRAP
5 C2B Pull-ups
5 snatches 135/85 (barbell from FS must be used)
20 Burpees
Rx+
With a Running Clock
Min 0-6
AMRAP
3/2 MU
6 Box Jumps 30/24
9 KBS 2/1.5
Min 6-12
Work to a 3RM FS from the floor (barbell must start empty)
Min 12-20
AMRAP
3 Rope Climbs
5 snatches 185/125 (barbell from FS must be used)
20 Cal Row
Front Squat (3 RM from the workout)
record your FS 3rm from the workout
