CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
10 push-ups
10 empty barbell split jerks/5 split jerks +10lbs/5 split jerks +5-10 more lbs
Weightlifting
Split Jerk (1RM)
10 min
*From the rack.*
Clean (1RM)
12 min
Power Clean (5 sets of 3 reps @65%)
12 min
**If you have a recent clean 1RM. If do not have a recent, complete the clean 1RM.**
Metcon
Metcon (Time)
3 rounds:
12 box jumps (24/20)
9 push presses (95/65)
6 SDHPs (95/65)
12 min cap
