4519

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 pole ๐Ÿป 1 pole ๐Ÿฆ†

10 knees to chest

10 step ups

10 med ball cleans

10 PVC windmills

10 split jerk w/ PVC

—then group ๐Ÿ“ฆ 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

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