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CrossFit Wachusett – CrossFit

Warm-up

Warm up 12 jog (No Measure)

3 Rounds

4x gym length jog

25′ of Inchworms

10 Air Squats

10 Shoulder Dislocates

10 spiderman crawl

Weightlifting

Power Clean (1RM)

12 mins to work to a heavy but perfect power clean

Metcon

Metcon (Time)

“HAIYAN”

For time:

30 Front Squats, 155/105

then, 9-6-3 reps of:

Jerk, 155/105

Bar Muscle ups (Rx+)

30 Front Squats, 155/105

then,

9-6-3 Jerks, 155/105

18-12-6 Pull-ups & Push ups (Rx)

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