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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

1 pole crab walk

1 pole duck walk

10 PVC good mornings

10 supine scorpions

Weightlifting

Split Jerk (1RM)

12 min to work to a heavy single from the rack.

Metcon

Metcon (Time)

5 rounds for time:

50 DU’s

25 shoulder to OH (75/55)
RX+

100 DU’s

Shoulder to OH 115/75

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