CrossFit Wachusett – CrossFit
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