121014

CrossFit Wachusett – CrossFit

Warm-up

Warm up 7 (No Measure)

3 Rounds

4 x Gym Length Jog

3 HS Kick ups

10 Wall Facing Squats

10 Around The World

10 Spiderman Crawl

Pigeon Stretch (No Measure)

Weightlifting

Metcon (Weight)

12 Mins to work to heavy but perfect; 1 Pwr Clean, 1 Jerk, 1 hang Squat Clean, 1 Jerk, 1 Front Squat, 1 Jerk

Metcon

Metcon (AMRAP – Rounds)

For As Long As Possible:

Every Minute on the minute with a 155/105 barbell rx+185/115

6 Deadlifts

4 Hang Cleans

2 Push Jerks

20 min max

(scale to 65% if needed)

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