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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 ab cals

2 pole Spider-Man

10 stripper squats (3sec hold at top)

5 tempo push ups

30 sec supine twist

10 knee hugs

Weightlifting

3 Position Clean (F,K,H) (WORK TO A HEAVY SET)

Metcon

Metcon (Time)

3 rounds for time of:

15 thrusters (95/65)

15 ring rows

15 push-ups

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