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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 min jump rope

10 halo squats

10 good mornings (bar)

10 muscle cleans (bar)

3 high jump burpees

1 min box stretch

Weightlifting

Clean Pull + Front Squat

4×6+6 clean pulls + front squats @65% of 1RM power clean

Power Clean

Metcon

Metcon (AMRAP – Rounds)

3 rounds:

4 min AMRAP

12 hang squat cleans (95/65)

6 bar facing burpees

—– rest 1 min —–

*only full rounds count*
Rx+ 115/105

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