CrossFit Wachusett – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
sub superman for back extensions
Front Squat (75%x2, 3×2 @ 80%)
Battery Test (AMRAP – Reps)
8 Min AMRAP
Power Clean @ 90% of 1RM
Snatch Battery Test (AMRAP – Reps)
8 Min AMRAP
Power Snatch @ 90% of 1RM
