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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

Jump rope series(single,r/l/bell,ski,dubs)

8 inchworm push ups

10 supine scorpions

10 stripper squats

10 push jerks w/ bar

Then—group stretch—

Weightlifting

Bench Press (Take these calculation off of 90% of your 1RM )

75% x 5

85% x 3

95% x 1+

Metcon

Metcon (Time)

21 clean and jerks (95/65)

50 DUs

15 clean and jerks

50 DUs

9 clean and jerks

50 DUs
Rx+ 135/95

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