CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 jumping squats
10 toes to poles
5 bar taps
30 sec pigeon stretch (r/l)
5 hollow rocks to 5 arch rocks
Weightlifting
Clean Pull/ 3 Position Clean
Clean pull 5 sets of 3 @ 80%
—–then—–
3 sets of 3 position clean @ 60% (squat every catch)
Metcon
Metcon (Time)
50 abmat sit-ups
40 pull-ups
30 front squats (95/65)
20 bar facing burpees
*14 min cap*