CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
10 around the world
10 pvc backsquats
10 supermans
10 ring rows
Weightlifting
Pause Back Squat (work to a heavy set of 3)
3 sec pause at bottom
15 min
Metcon
Metcon (AMRAP – Rounds)
Every min on the min for 15 min:
4 deadlifts
3 hang power cleans
2 thrusters
(135/95)
*If you cannot complete the complex in the minute, you must rest the following minute. If you take a minute off, it means you could not complete the complex in the minute and you must take the following minute off as well.*
Score is successful rounds
