21615

CrossFit Wachusett – CrossFit

Warm-up

Burpee/squat prep (No Measure)

3 rounds

6 burpees

10 inchworms

10 pvc oh squats

10 shoulder disloates

5 strict pull-ups

Weightlifting

Front Squat (1RM)

12 mins to work to a heavy but perfect front squat. Focus is quality not weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

50 Double-Unders

20 TTB

20 Power Clean & Push Jerks 105/75#

50 Double-Unders

20 TTB

15 Power Clean & Push Jerks 135/95#

50 Double-Unders

20 TTB

10 Power Clean & Push Jerks 185/105#

Rx+:

12 minute AMRAP of:

100 Double-Unders

20 TTB

20 Power Clean & Push Jerks 105/75#

75 Double-Unders

20 TTB

15 Power Clean & Push Jerks 155/105#

50 Double-Unders

20 TTB

10 Power Clean & Push Jerks 205/140#

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