CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Jump rope series (10 singles, 10 R leg, 10 L leg, 10 skier, 10 bell, 10 dubs or attempts)
1 pole inchworm
1 pole spiderman
10 push ups
10 front squat w/ PVC
Weightlifting
15 min
Back Squat (off 90% of 1RM+ 10lbs) 3@ 70%, 3@ 80%, 3+@ 90%)
Strict Press (off 90% of 1RM+ 5lbs) 3@70%, 3@80%, 3+@90%)
Power Snatch
Deadlift (off 90% of 1RM+ 10lbs) 3@70%, 3@80%, 3+@90%)
Gymnastics Skills
3 rounds
6 negative pull-ups
10 box/bench dips
10 supermans
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*