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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m jog

2 pole spiderman

10 around the world

10 PVC OH squats

10 v-ups

Weightlifting

Clean and Jerk (work to a heavy set of 3 cleans + 1 jerk)

3 unbroken cleans into 1 jerk

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP (135/95):

9 cleans

6 snatches

3 OH squats

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