CrossFit Wachusett – CrossFit
jumping jack warm-up (No Measure)
3 Rounds
30 Jumping Jacks
10 Spiderman Crawl
10 Grasshoppers
10 Ring Rows
10 Cossacks
5 Push-ups
Power Clean (EMOM for 9 mins)
start at 60% and build emom
Metcon (AMRAP – Reps)
5 Min AMRAP
Clean & Jerk @ 70% of 1RM
power or squat
split or push
