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CrossFit Wachusett – CrossFit

Warm-up

Class Warm up 2 (No Measure)

50 Single Unders

10 Grasshoppers

3 Handstand kick ups

10 AbMat Situps

10 walking lunge steps

Weightlifting

Metcon (Weight)

10 Mins to work to heaviest possible of; 2 Power Clean, 2 Hang Squat Cleans, 1 Push Jerk, 1 Split Jerk

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

with a 155/105# Barbell

12 Deadlifts

9 Hang Pwr Cleans

6 Push Jerks

Repeat for 3 Cycles rest 2 minutes between cycles
there are 27 reps per round

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