CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
1 min jump rope
1 pole Spider-Man
1 pole Frankenstein
10 dislocates
10 PVC OHS in rig
2 wall walks
30 sec pigeon (r/l)
Weightlifting
Snatch pull + OHS
5×4+4 snatch pulls + OH squats @70% of power snatch
Power Snatch
Metcon
Metcon (Time)
For time (115/75):
10 OH squats
20 abmat sit-ups
10 thrusters
20 abmat sit-ups
10 snatches
20 abmat sit-ups
100 DUs
20 abmat sit-ups
10 snatches
20 abmat sit-ups
10 thrusters
20 abmat sit-ups
10 OH squats
