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CrossFit Wachusett – CrossFit

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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*

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