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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 around the world

10 stripper squats

10 empty barbell push-jerks/5 push jerks @40%/5 push-jerks @ 50%

Weightlifting

Push Jerk (5 sets of 3 reps @60% of split jerk 1RM)

10 min

Power Clean (5 sets of 3 reps @ 70%)

12 min

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12 min cap

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