CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
250m row
10 around the world
10 med ball cleans (14/10)
10 scorpions
2 pole walking lunge
Weightlifting
Clean (3 reps @ 60%, 65%, 70%, 75% & 80%)
15 min
*enter your successful 80% into Wodify as you weight*
Metcon
Metcon (Time)
3 rounds for time:
30 KB swings (53/35)
500m row
Rx+ 70/53
14 min cap
