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
