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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

250m row

10 push-ups

1 pole duck walk

10 around the world

10 PVC OH squats (practice your depth)

Weightlifting

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

(squat snatches)

12 min

Metcon

Metcon (Time)

4 rounds for time:

20 push jerks (135/95)

20 cal row
18 min cap

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