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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

2x gym lap jog

1 pole spider man/1 pole inchworm

10 wall facing ohs

10 ring rows

5 cat/5 cow

10 arch/hollow on bar

Weightlifting

Overhead Squat (1 RM)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scale:

27 pull-ups

9 Snatches

21 Pull-ups

7 snatches

15 pull-ups

5 snatches

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