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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

10 flamingos

2 pole toy solider

10 grasshoppers

10 shoulder dislocates

Weightlifting

Clean (1@60%, 1@65%, 3 sets of 1@70%, 3 sets of 1@75%)

15 min

*Record your 75%*

Metcon

Metcon (AMRAP – Rounds)

15 min EMOM:

8 Wall balls (20/14)

8 KB swings (53/35)
Rx+

12 wall balls (20/14)

12 KB swings (70/53)

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