92017

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

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