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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

Jump rope 10 (singles, r/l, bell/ski,dubs)

10 ring rows

10 PVC OHS

10 flamingos

5 pull ups/5 push ups

–then– ROLL OUT 🧻

Weightlifting

Front Squat (20 reps at 5RM -20lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

1 MU (scale 2 pull-ups/2 push-ups)

1 squat snatch (Rx+ 135/95, Rx 115/75)

50 DUs

2 MUs (scale 4 pull-ups/4 push-ups)

2 squat snatchs

50 DUs

3 MUs (scale 6 pull-ups/6 push-ups)

3 squat snatches

50 DUs

etc…

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