21315

CrossFit Wachusett – CrossFit

Warm-up

jumping jack warm-up (No Measure)

3 Rounds

30 Jumping Jacks

10 Spiderman Crawl

10 Grasshoppers

10 Ring Rows

10 Cossacks

5 Push-ups

Weightlifting

Back Squat (Work to a heavy set of 10)

10 mins work up to 70% of 1rm in sets of 4-6 reps then choose a weight to try for 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Snatches 95/65

9 box Jumps 24/20

12 TTB
The weight should be something you can handle going unbroken fairly easily

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