CrossFit Wachusett – CrossFit

Warm up 5 (No Measure)

3 Rounds

20 Double Unders

10 Spiderman Crawl

10 Superman


2x 9 Fundamentals 5 each, round 1 with PVC, round 2 with a Bar

Back Squat (10 RM)

1 attempt, 10 mins to work up to a weight then take 1 attempt at a 10 RM (if you fail you do not get another attempt)

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

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