CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
Jumprope series(10-singles, r,l,ski,bell,dubs)
10 scorpions
5 strict pull ups
2 pole duck walk
30 sec hs hold (wall/free)
Weightlifting
Split Press (Work to a max split press )
Split Jerk (Work to a 3RM split jerk)
Metcon
Metcon (AMRAP – Reps)
9 minutes of ME DUs
—-Every time you break DUs:—-
12 push-presses (95/65)
9 burpees
6 push-ups
*score is total number of DUs*
