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CrossFit Wachusett – CrossFit

Warm-up

Warm up 6 (No Measure)

3 Rounds

Gym Length Bear Crawl

10 Push ups

10 GrassHoppers

10 Air Squats

-Then-

Couch Stretch 1-2 mins per side

Weightlifting

Clean and Jerk (10 mins Work to a heavy, doesn’t need to be a max)

Metcon

Metcon (Time)

For Time:

21-15-9

Ring Dip

Deadlift 205/135 (Rx+275/185)

Bar Facing Burpee

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