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
