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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 min jump rope

10 light KB swings

10 stripper squats

10 push jerks w/ bar

10 good mornings w/ bar

1 min box stretch

Weightlifting

Make up day or…

Thruster (1 RM)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP:

10 KB swings (53/35)

100 DUs

20 KB swings

100 DUs

30 KB swings

100 DUs

40 KB swings

100 DUs

etc…
Rx+ 70/53

OLY

Snatch

Clean and Jerk

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