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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 pole bear crawl

10 flamingos

10 hang power cleans (bar)

5 strict press (bar)

10 stripper squats

1 min child’s pose

Skill/Strength

SKILL

3 rounds:

-10 hanging arch to hollows with re-grip

-10 plate lat pull-overs (on the bench)

-10 false grip ring rows

Metcon

Metcon (Time)

3 rounds for time:

200m run

12 clean and jerks (95/65)

6 bar facing burpees
Rx+ 135/95

OLY

Snatch (1RM)

Clean and Jerk (1RM)

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