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)
EMOM for 10 mins 1 Clean & Jerk starting @ 60% increase every minute
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
