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CrossFit Wachusett – CrossFit

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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

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