CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
2 pole bear crawl
10 PVC OH squats
5 arch hollow/ 5 pull ups
30 sec thread the needle (r/l)
10 scorpions
Weightlifting
Overhead Squat (3RM, 95% x3, 90% x3 (% of what you get today)
15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
12 power snatches (75/55)
6 C2B pull-ups
Rx+ 95/65 and bar MUs