CrossFit Wachusett – CrossFit

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Warm-up (No Measure)

400m jog

—–then 2 rounds—–

10 med ball cleans

10 supermans

10 grasshoppers

10 shoulder dislocates

5 burpees


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


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