2315

CrossFit Wachusett – CrossFit

Warm-up

Warm up 5 (No Measure)

3 Rounds

20 Double Unders

10 Spiderman Crawl

10 Superman

-Then-

2x 9 Fundamentals 5 each, round 1 with PVC, round 2 with a Bar

Weightlifting

Front Squat ( work up to 90% x 1)

10 mins to work up to 90% of 1rm work up in 4 or 5 sets

Metcon

Metcon (Time)

For Time:

15-12-9

Box Jumps 24/20

Snatch 95/65

Rx+

30/24

135/95

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