CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
400m jog
—–then 2 rounds—–
10 med ball cleans
10 supermans
10 grasshoppers
10 shoulder dislocates
5 burpees
Weightlifting
Power Clean (work to a heavy 3 rep power clean)
12 min
*These reps should be touch-and-go.*
Metcon (Time)
3 rounds for time:
5 strict pull-ups
15 KB swings (53/35)
200m run
Rx+ KB 70/53
15 min cap