CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
1 pole ๐ป 1 pole ๐ฆ
10 knees to chest
10 step ups
10 med ball cleans
10 PVC windmills
10 split jerk w/ PVC
—then group ๐ฆ stretch—
Weightlifting
Clean and Jerk (1 RM)
Metcon
Metcon (Time)
5 rounds for time:
12 power cleans (115/75)
12 box jumps (24/20)
12 TTB
Rx+ 135/95