First Timers WOD #1 & #3

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 Ab cals

10 step ups

10 ring rows

10 air squats

30 sec front rack box stretch

Weightlifting

Clean Pull + Front Squat

5×4+4 clean pulls + front squats @80% of power clean

Power Clean

Metcon

Metcon (Weight)

6 Minutes to find:

2RM Clean Any type (power or squat)
*minimum of 4 lifts

*must increase by at least 5lbs

REST

3 minutes

(AMRAP – Reps)

7 min AMRAP:

3-6-9-12-15-etc…

KB swings (35/26)

Box jumps (24/20)
Rx+ 50/35