CrossFit Wachusett – CrossFit
Warm-up
Burpee/squat prep (No Measure)
3 rounds
6 burpees
10 inchworms
10 pvc oh squats
10 shoulder disloates
5 strict pull-ups
Weightlifting
Front Squat (1RM)
12 mins to work to a heavy but perfect front squat. Focus is quality not weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
50 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
50 Double-Unders
20 TTB
15 Power Clean & Push Jerks 135/95#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 185/105#
Rx+:
12 minute AMRAP of:
100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#
