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)
