91617

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 flamingos

10 scorpions

2 pole spiderman

10 KB push presses each arm, you choose weight

Weightlifting

Thruster (1RM)

15 min

Metcon

Wodapalooza 17.2 (AMRAP – Rounds and Reps)

2 min AMRAP:

8 burpee box jump overs (24/20)

8 hang power snatches (75/55)

8 thrusters (75/55)

**If you finish 1 round in under 2 min, you earn another 2 min AMRAP. Rest the remainder of the time left in the 2 min and start another 2 min AMRAP. If you do not complete 1 rounds in the 2 min, the rounds and reps completed are your score.**
Rx+ 95/65

Rx++ 115/80

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

8 burpee box jump overs (24/20)

8 hang power snatces (75/55)

8 thrusters (75/55)
Rx+ 95/65

Rx++ 115/80

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