92217

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

1 pole duck walk

1 pole crab walk

10 shoulder dislocates

10 OH squats

Weightlifting

Snatch Push Press + OH Squat (5 sets of 5 push presses +1 OH squat at 75% of max)

5 snatch push presses + 1 OH squat
15 min

Work off of max from last week.

Metcon

Metcon (Time)

3 rounds for time:

15 C2B pull-ups

20 front squats (135/95)
Rx+

10 bar muscles ups

20 front squats (!55/105)

12 min cap

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