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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

10 AB cals

10 supine scorpions

10 med ball cleans

10 pushups

10 flamingos

Weightlifting

Back Squat (5 reps @ 40%, 5 @ 50%, 5 @ 60%)

Strict Press (5 reps @ 40, 5 @ 50, 5 @ 60)

Deadlift (5 reps @ 40, 5 @ 50, 5 @ 60)

Gymnastics Skills

Barbell Row (heavier than last)

Push-ups (heavier than last, if possible)

Metcon

Metcon (AMRAP – Reps)

15 min EMOM

3 power cleans

2 hang power cleans

1 push jerk

Remainder of the minute is air squats.

**Score for the workout is total air squats.**

Rx(115/75)
Rx+(135/95)

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