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CrossFit Wachusett – CrossFit

Warm-up

Warm up 8 (No Measure)

3 Rounds

Jump Rope Series 5 each

-Single under, Single Leg, Bell, Ski, DU

10 walking Lunge Steps

10 Ring Rows

10 Cossacks

Pigeon Stretch (No Measure)

Weightlifting

Metcon (Weight)

EMOTM For 6 mins 1 Power Clean + 1 Push Jerk increasing weight each set

Metcon

Metcon (Time)

21 Pull-ups

9 Snatches 135/95 (Rx+ 185/125)

15 C2B Pull-ups

15 OHS 135/95(Rx+ 185/125)

9 Bar MU’s

21 Power Cleans 135/95(Rx+185/125

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