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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 skipping laps

2 pole Spider-Man

10 wall facing ohs

10 ring rows

10 flamingos

1 min starfish

Weightlifting

Snatch pull + OHS

3×2+2 snatch pulls + OH squats @90% of power snatch

Power Snatch

Metcon

Metcon (3 Rounds for reps)

3 rounds of:

3 min AMRAP:

10 OH lunges (75/55)

5 lateral burpees

—- 1 min rest —-

*only full rounds count*

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