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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

2 pole toy soldier

10 reverse scorpions

10 hanging arch to hollow swings

10 V-ups

Weightlifting

Clean (work to a heavy single, then 3 sets of 1 rep@90%)

15 min

*Enter your 90%*

Metcon

Metcon (Time)

For time:

50 TTB

50 KB swings (53/35)

300 DU’s
14 min cap

Rx+ 70/53 KB

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