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CrossFit Wachusett – CrossFit

Warm-up

Warm up 8 (No Measure)

3 Rounds

Jump Rope Series 5 each

-Single under, Single Leg, Bell, Ski, DU

10 walking Lunge Steps

10 Ring Rows

10 Cossacks

Weightlifting

Metcon (Weight)

12 Mins to work to heaviest possible of; 2 Pwr Clean, 2 Jerks, 2 hang Squat Clean, 2 Jerks

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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