CrossFit Wachusett – CrossFit
Warm-up
Warm up 10 (No Measure)
3 Rounds
50 Single Unders
10 Walking Lunge Steps
5 Push ups
10 Air Squats
10 Around The world
Weightlifting
Back Squat (3×5 @ 70%)
Metcon
Metcon (Weight)
EMOM for 15 Mins
You choose the weight (aim for at least 70% of C&J)
1 Power Clean
1 Squat Clean
1 Front Squat
1 Push Jerk
Complex must be UB start wherever you would like for weight add weight throughout
