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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, DU’s)

1 pole crap walk

1 pole duck walk

10 flamingos

10 scorpions

Weightlifting

3 position clean + 1 jerk (60%, 65%, 70%x 4 reps)

high hang, hang, floor
15 min

*Enter your 70%*

Metcon

Metcon (Time)

3 rounds:

10 push jerks (95/65)

100 DU’s

20 deadlifts (95/65)
Rx+

125/85

12 min cap

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