71417

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

1 pole crab walk

1 pole duck walk

10 flamingos

10 PVC OH squats (practice your depth)

Weightlifting

Snatch (work to a heavy set of 3 snatches + 1 OH squat)

unbroken squat snatches into 1 OH squat

12 min

Metcon

Metcon (Time)

For time (95/65):

30 snatches

30 OH sqauts

30 front squats
Rx+ 135/95

10 min cap

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top