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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

10 flamingos

10 ring rows

30 sec shoulder opener

—then group stretch—-

Weightlifting

Clean Pull (5 sets of 3 @ 85%)

3 Position Clean (F,H,K) (3 sets of 3 position clean @ 65% (squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 deadlifts (115/75)

15 hang power cleans (115/75)

10 cal row
Rx+ 135/95

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