CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Jump rope series -10 of ea. (singles, L-leg, R-leg, skier, bell, DU’s)
10 cossacks
10 grasshoppers
10 shoulder dislocates
10 PVC front squats
Weightlifting
Front Squat (4 sets of 5 reps @ 60% of your 1RM)
12 min
Metcon
Metcon (Time)
3 rounds for time:
50 DU’s
15 power snatches (95/65)
12 min cap