103017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal AB

2 pole spiderman

10 ring rows

10 PVC good mornings

10 hand release push-ups

Weightlifting

Back Squat (3 reps @70%, 3 @75%, 3 sets of 2 reps @80%)

15 min

*Enter your 80%*

Metcon

Metcon (AMRAP – Reps)

15 min EMOM (115/75):

7 deadlifts

5 hang power cleans

3 push-jerks
Rx+ 135/95

Each successful minute = 1 rep.

*If you miss or skip a minute, you are not penalized. You can continue on the following minute.*

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top