CrossFit Wachusett – CrossFit
Warm-up
Run (No Measure)
3 rounds:
200m run
5 Inchworms
10 spiderman crawl
10 shoulder dislocates
5 push-ups
5 Hollow Rocks
Extra work
Snatch (1RM)
Clean and Jerk (1 RM)
Weightlifting
Front Squat (75%x2, 80%x2, 85%x2, 90%x2)
Metcon
Metcon (Time)
Rx
800m Run
20 Deadlifts 225/155
800m Run
20 Cleans 155/105
800m Run
20 OHS 95/65
800m Run
Rx+
800m Run
20 Deadlifts 275/185
800m Run
20 Cleans 185/125
800m Run
20 OHS 135/85
800m Run
you should be able to clean 255/155 to do Rx+
