4618

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Jump rope series – 10 of each (singles, R-leg, L-leg, skier, bell, DUs)

10 PVC good mornings

10 PVC OH squats to a med ball target

10 med ball cleans

10 hanging arch to hollow swings

Weightlifting

Overhead Squat (1RM)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds for time:

10 squat snatches (95/65)

50 DU’s
RX+ 125/85