102918

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

2 skipping laps

10 cossacks

5 ring rows

5 push ups

10 dislocates

-—-then——

9 fundamentals (pvc then bar)

Weightlifting

2 Push Presses & 1 Split Jerk

3 sets of 2 push presses + 1 split jerk @ 60% of 1RM push press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 power cleans

30 DUs

10 shoulder to OH

30 DUs

10 clean and jerks
(Rx – 115/75, Rx+ 135/95)