CrossFit Wachusett – CrossFit
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)