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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Jump rope series – 10 of ea. (single unders, L-leg, R-leg, bell, skier, DU’s)

10 air squats

10 scorpions

10 reverse scorpions

10 cossacks

Weightlifting

Clean (1 rep @60%, 65%, 70%, 75%, 3 reps @80%)

15 min

Squat cleans

*Enter your 80%.*

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

10 med ball cleans (20/14)

20 DU’s

10 HSPU’s

20 DU’s

10 wall balls (20/14)

20 DU’s

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