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CrossFit Wachusett – CrossFit

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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

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