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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 min jump rope

1 pole inchworm/1 pole duck

5 tempo push ups

10 med ball cleans

10 dislocates

Then-group stretch

Weightlifting

2 power snatches + 3 OH squats

Work to a heavy set

Metcon

Metcon (AMRAP – Reps)

EMOTM for 14 min:

Even minutes: 5 strict pull-ups

Odd minutes: 5 strict HSPUs

* For remainder of each minute: Air Squats

Score will be total number of air squats

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