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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

2 pole spiderman

10 grasshoppers

10 scoprions

5 back squats (you choose the weight as it is part of your warm up for the strength)

Weightlifting

Back Squat (3 reps @70%, 3@75%, 3 sets of 3 reps @80%)

15 min

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift

HR Push-ups

Squat cleans
Rx+ (145/105)

Rx (125/85)

Scale 1 (115/75)

Scale 2 (95/55)

15 min cap

*This is a gym appropriate version of 2018 Regional Individual Event 2.*

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