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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

Jump Rope Series (10 singles,

10 R, 10 L, 10 Bell, 10 Skiers, 10 dubs)

10 grasshoppers

10 Ring rows

10 Air squats

30 sec PVC shoulder opener on rack

Weightlifting

Power Clean (Work to a heavy power clean)

15 min

Metcon

Metcon (Time)

20-15-10 for time at 95/65:

Power cleans

Back squats

Box jumps (24/20)
14 min cap

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