927217

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

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