CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
20 jumping jacks
10 ring rows
10 dislocates
5 tempo push ups
30 sec pigeon stretch (r/l)
Weightlifting
Power Clean (5 min EMOM of 3 power cleans, add weight each min)
Metcon
Metcon (Time)
5 rounds for time:
5 push-jerks (115/75)
75 DUs
200m run
Rx+ 135/95