CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 of ea. jump rope series (singles, R-leg, L-leg, skier, bell, DU’s)
1 pole crap walk
1 pole duck walk
10 flamingos
10 scorpions
Weightlifting
3 position clean + 1 jerk (60%, 65%, 70%x 4 reps)
high hang, hang, floor
15 min
*Enter your 70%*
Metcon
Metcon (Time)
3 rounds:
10 push jerks (95/65)
100 DU’s
20 deadlifts (95/65)
Rx+
125/85
12 min cap
