CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
10 PVC (rnd 1)/barbell (rnd 2&3) goodmornings
2 pole walking lunges
Metcon
Metcon (AMRAP – Rounds)
12 min EMOM:
8 deadlifts (95/65)
8 front squats (95/65)
*Compare to 12/4/17*
Rx+
deadlifts (135/95)
front squats (135/95)
score = successful minutes, no penalties for missing a round
Gymnastics Skills
Pull-Up Negative (4 sets of 8 reps)
Hold the top for 3 sec and lower as slowly as possible (3 sec or more).
