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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole spiderman

10 push-ups

10 empty barbell split jerks/5 split jerks +10lbs/5 split jerks +5-10 more lbs

Weightlifting

Split Jerk (1RM)

10 min

*From the rack.*

Clean (1RM)

12 min

Power Clean (5 sets of 3 reps @65%)

12 min

**If you have a recent clean 1RM. If do not have a recent, complete the clean 1RM.**

Metcon

Metcon (Time)

3 rounds:

12 box jumps (24/20)

9 push presses (95/65)

6 SDHPs (95/65)
12 min cap

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