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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 pole bear/ 1 pole crab

10 dislocates

10 good mornings (light bar)

10 ring rows

10 wall facing OHS (light bar)

45 sec pigeon each leg

Skill/Strength

Rope Climb (progressions)

Metcon

Metcon (Time)

6 rounds for time (alternate each round with partner):

12 deadlifts (95/65)

9 hang power snatches (95/65)

6 OH squats (95/65)

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