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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200 m row

10 good mornings w/ bar

10 push jerks w/bar

10 ring rows

30 sec thread the needle (r/l)

Metcon

Metcon (Time)

1000m row

9 deadlifts (Rx+ 115/75, Rx 95/65)

7 power cleans

5 push-jerks

500m row

9 deadlifts (Rx+ 135/95, Rx 115/75)

7 power cleans

5 push-jerks

250m row

9 deadlifts (Rx+ 155/105, Rx 135/95)

7 power cleans

5 push-jerks
12 min cap

Extra work

Pull up prep

4 Rounds

4×4 pull-up negatives

4×10 DB rows

4×10 DB curls

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