71118

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 AB cals

2 pole spiderman

10 ring rows

10 tuck jumps

10 around the world

Weightlifting

Power snatch

Work to a heavy set of 5 touch and go power snatches

Metcon

Metcon (Time)

-For time-

3 rounds of:

12 KB swings (53/35)

24 lateral burpee over KB

36 abmat sit-ups

Rx+ (70/53)

16 min cap