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
