CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2 pole bear crawl
10 ring rows
10 stripper squats
10 empty barbell squats/5 back squats @45%/5 back squats @55%
Weightlifting
Back Squat (5 set of 5 reps @ 65%)
No more than 2 min rest between sets.
12 min
Snatch (1RM)
12 min
Snatch Pull (4 set of 3 reps @85%)
12 min
**If you have a recent 1RM snatch to go off of. If you don’t, complete a 1RM snatch.**
Snatch Pull (4 set of 3 reps @85%)
12 min
**If you have a recent 1RM snatch to go off of. If you don’t, complete a 1RM snatch.**
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP:
3-6-9-12-etc…
Burpees
Med ball cleans (20/14)
