53018

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

2x gym skip

2 pole inchworm

10 ring rows

10 superman

10 around the world

Weightlifting

Power Clean (4 sets of 5 reps @55% of 1 RM squat clean)

15 minutes

Metcon

Metcon (Time)

5 rounds for time:

15 KB swings (53/35)

10 box jumps (24/20)

5 burpees
12 cap

Rx+

KB (70/53)

box jumps (30/24)