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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

Weightlifting

Metcon (Weight)

Starting @60%

EMOTM 1 clean & Jerk for 6 mins

add weight (your choose how much)

Metcon

Metcon (Time)

12 Pains of CrossFit

For Time:

1 HSPU

2 Thrusters (95/65)

3 Box Jumps (24/20)

4 Alternating Pistols

5 Toes 2 Bar

6 Burpees

7 KB Swings (1.5/1)

8 Hand Release Push-ups

9 AbMat Situps

10 Double Unders

11 Sumo Deadlift High Pulls (95/65)

12 Walking Lunge Steps/

Or 1 12oz Beer RX+

(works just like the “12 Days of Christmas song)

1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

ETC…

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