22017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym jog

10 spiderman

10 shoulder dislocates

10 air squats w/ PVC on back

10 push-ups

—-then 2 min squat sit—-

(use pull-up rack for support if you have trouble keeping your chest up)

Weightlifting

Back Squat (heavy single for the day)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP:

3 DB snatches (50/35)

6 C2B pull-ups

9 burpees

6 DB snatches

9 C2B pull-ups

12 burpees

9 DB snatches

12 C2B pull-ups

15 burpees

12 DB snatches

15 C2B pull-ups

18 burpees

15 DB snatches

18 C2B pull-ups

21 burpees

etc…

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