12215

CrossFit Wachusett – CrossFit

Warm-up

Warm-up 10 (No Measure)

3 Rounds

2x Gym Length Skip

5 Push-ups

5 Strict Pull-ups

10 Grasshoppers

10 Walking Lunge Steps

10 Around The World

Gymnastics

Ring Dips (5 sets of 10-12 use a band/weight accordingly)

If you can’t get 10 UB use a band or assistance, If you get more than 12 use weight.

Metcon

Metcon (Time)

For Time:

30 Medicine Ball Cleans 20/14

30 Hand Release Push ups

30 Medicine Ball Cleans

30 Ring Rows

30 Medicine Ball Cleans

30 Burpees

30 Medicine Ball Cleans
15 min time Cap All Cleans must start on the floor and be received in a full squat and stood ALL the way up

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