CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
10 scorpions
10 flamigos
10 barbell front squats/5 front squats @45%/5 front squats @55%
Weightlifting
Front Squat (5 sets of 3 reps @ 65%)
No more than 2 min rest between sets.
12 min
Clean (1RM)
12 min
Clean Pull (4 sets of 3 reps @ 85%)
**If you have a recent 1RM clean to go off of. If you don’t, complete a 1RM clean.**
12 min
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
10 min cap
