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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

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