CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
2 skipping laps
1 pole spidey/ 1 pole inchworm
10 flamingos
10 push jerks w/bar
10 good mornings w/ bar
Weightlifting
Deadlift (3×5 deadlifts at your squat clean 1RM+10lbs)
Metcon
Metcon (AMRAP – Reps)
12 min to complete AMRAP:
3-6-9-12-15-etc…
Burpee box jump-over (20’ for all)
Shoulder to OH (95/65)