121517

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

10 flamingos

10 ring rows

10 cossacks

10 shoulder dislocates

Weightlifting

Back Squat (20 reps at 5RM -50lbs)

15 min

Back Squat (5RM)

If you did not complete last week’s 5RM

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM with 115/75:

2 power cleans

2 squat clean thrusters

2 shoulder to OH’s
Rx+ 135/95

Score is successful minutes. No penalty for missing a minute.

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