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
