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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 AB cals

2 pole spiderman

10 wall facing squats

5 pull ups

10 scorpions

-SNATCH GAME-

Weightlifting

Power Snatch (Work to a heavy 3 rep touch and go power snatch)

Metcon

Metcon (AMRAP – Rounds)

12min EMOM

3 snatches

2 hang snatches

1 high hang snatch

*Squat or power or a mix of both.*

Rx+ (135/95), Rx (115/75), Scale 1 (75/55) Scale 2 (55/35)

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