CrossFit Wachusett – CrossFit
Metcon
Warm up 7 (No Measure)
3 Rounds
4 x Gym Length Jog
3 HS Kick ups
10 Wall Facing Squats
10 Around The World
10 Spiderman Crawl
Weightlifting
Front Squat (4×3 @ 85%)
14 mins
Metcon
Metcon (Time)
21-15-9
Wall-Balls 20/14
Power Clean, 135/95
10 min time cap
The goal is to sprint through the workout, the weight should be one you have the ability to do 21 unbroken power cleans, scale accordingly
