CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
6 high jump burpees
10 dislocates
10 bent over rows
10 Halo bridges
10 scap pulls
10 flamingos
Metcon
19.4 RX (AMRAP – Reps)
3 rounds of:
10 snatches (95/65)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
19.4 Scaled (AMRAP – Reps)
3 rounds of:
10 snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 pull ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
19.4 Masters RX (AMRAP – Reps)
3 rounds of:
10 snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest to bar pull ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
19.4 Masters Scaled (AMRAP – Reps)
3 rounds of:
10 snatches (45/35)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest to bar pull ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
19.4 Teens Scaled (AMRAP – Reps)
3 rounds of:
10 snatches
12 bar-facing burpees (45/35)
Then, rest 3 minutes before continuing with:
3 rounds of:
10 pull ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
