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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 min jump rope

10 flamingos

8 med ball cleans

2 wall walks

30 sec thread the needle

Weightlifting

Bench Press (DE-LOAD)

40%x5

50%x5

60%x5

Metcon

Metcon (AMRAP – Reps)

12 min EMOM:

5 deadlifts (115/75)

4 power cleans

3 push-jerks

*DU’s with remainder of minute. Score = total DUs.*
Rx+ 135/95

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