CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
10 PVC good mornings
10 around the worlds
5 push-jerks – 3 warm up sets to the push-jerk (you choose your weights)
Weightlifting
Push Jerk (5 sets of 3 reps @ 65% of your SPLIT JERK 1RM)
10 min
Power Clean (5 sets of 3 reps @ 75% )
12 min
Metcon
Metcon (AMRAP – Rounds)
10 min death by power clean and push-jerk @ 50% of your 1RM clean. If you die before the 10min clock is up: AMRAP HR push-ups.
Metcon (AMRAP – Reps)
AMRAP HR push-ups
