CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
10 grasshoppers
10 shoulder dislocations
10 PVC good mornings
10 scorpions
Weightlifting
Clean (3 reps @ 60%, 3@65%, 3@70%, 2@75%, 3 sets of 2@80%)
15 min
Record 80%.
Metcon
Metcon (Time)
27-21-15-9 for time:
hang clean (115/75)
push-ups
Rx+ 135/95 & ring dips
18 min cap
