41017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series – 10 of each (singles, R leg, L leg, skier, bell, double unders)

2 pole inchworms

10 grasshoppers

10 v-ups

10 cossacks

Weightlifting

Pause Back Squat (work to a heavy set of 2)

3 sec pause at bottom
15 min

Metcon

Metcon (Time)

For time:

200m run

21 squat cleans (135/95)

200m run

15 squat cleans

200m run

9 squat cleans

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