CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Jump rope series – 10 of each (singles, R-leg, L-leg, skier, bell, DU’s)
2 pole spiderman
10 shoulder dislocates
10 hanging arch to hollow swings
2 pole toy soldier
Weightlifting
Clean (1RM squat clean)
12 min
Metcon
Metcon (Time)
4 rounds for time:
10 power snatches (115/75)
15 TTB
50 DU’s
Rx+ 135/95
16 min cap
