CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
2 wall walks
10 cossacks
10 supine scorpions
Weightlifting
Back Squat (3 sets of 5 reps @ 70%)
15 min
Metcon
Metcon (AMRAP – Rounds)
12 min EMOM (115/75):
1 squat clean
2 front squat
3 thruster
Score is successful rounds. No penalty for not completing or skipping a minute, you may start at the next minute when you are ready.
Rx+ 135/95
