22315

CrossFit Wachusett – CrossFit

Warm-up

Warm up 8 (No Measure)

3 Rounds

Jump Rope Series 5 each

-Single under, Single Leg, Bell, Ski, DU

10 walking Lunge Steps

10 Ring Rows

10 Cossacks

Weightlifting

Back Squat (10 mins to work to a heavy single)

Doesn’t need to be a max, work up to at least 95%x1

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

3 Power Snatches 115/75#

6 C2B Pull-ups

9 Burpees

6 Power Snatches 115/75#

9 C2B Pull-ups

12 Burpees

9 Power Snatches 115/75#

12 C2B Pull-ups

15 Burpees

12 Power Snatches 115/75#

15 C2B Pull-ups

18 Burpees

15 Power Snatches 115/75#

18 C2B Pull-ups

21 Burpees

etc..

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