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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 scorpions

10 flamigos

10 barbell front squats/5 front squats @45%/5 front squats @55%

Weightlifting

Front Squat (5 sets of 3 reps @ 65%)

No more than 2 min rest between sets.

12 min

Clean (1RM)

12 min

Clean Pull (4 sets of 3 reps @ 85%)

**If you have a recent 1RM clean to go off of. If you don’t, complete a 1RM clean.**

12 min

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
10 min cap

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