CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2 pole bear crawl
10 scorpions
10 hanging arch to hollows
5 push-jerks – 3 warm-up sets to the push-jerk strength (you choose the weights)
Weightlifting
Push Jerk (3 reps@60%, 3@65%, 3@70%, 3RM)
12 min
Power Clean (3 reps@70%, 3@75%, 3@80%, 3RM)
Unbroken
12 min
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP:
3-6-9-12-15-etc.
Pull-Up
Push press (75/55)
Rx+
C2B & 115/75
Metcon (AMRAP – Reps)
8 min AMRAP:
3-6-9-12-15-etc.
Pull-Up
Push press (75/55)
Rx+
C2B & 115/75
