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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200m row ๐Ÿšฃ๐Ÿฝโ€โ™‚๏ธ

1 pole ๐Ÿ›/1 pole ๐Ÿ•ท

10 jumping squats ๐Ÿ‘†๐Ÿผ

5 push-ups/ 5 pull-ups

30 sec shoulder ๐Ÿ“ฆ stretch

Weightlifting

Paused Front Squat (3RM, 95%x3, 90%x3)

15 min

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
14 min cap

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