92917

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

1 pole crab walk

10 shoulder dislocates

10 PVC OH squats

10 box step ups (with the box you will use for the WOD)

Weightlifting

Snatch Push Press + OH Squat (5 sets – 60%, 65%, 70%, 75%, 80%)

5 snatch push presses + 1 OH squat
Percentages should be off of max 5+1 done on 9/15

15 min

Metcon

Metcon (Time)

For time:

30 box jumps (24/20)

30 OH squats (75/55)

30 deadlifts (75/55)

30 jumping pull-ups

30 deadlifts

30 OH squats

30 box jumps
21 min cap

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