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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 of ea. jump rope series (singles, R-leg, L-leg, skier, bell, DUs)

10 ring rows

10 supine scorpions

10 med ball cleans

Weightlifting

3 position clean + 1 jerk (60%, 65%, 70%, 75%x3 reps)

high hang, hang, floor
15 min

*Enter your 75%.*

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

500m row

50 DUs

400m run
See how close you can get to accumulating the distances in 2018 Regional – Individual Event 1 in this 15 min AMRAP.

Actual Regional Event:

Triple 3

For time:

3,000-m row

300 double-unders

3-mile run

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