CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
200m jog
2 pole spiderman
10 hollow rocks
10 ring rows
10 air squats
Weightlifting
Pause Back Squat (work to a heavy set of 2)
3 sec pause at bottom
heavier than last week
12 min
Metcon
Metcon (AMRAP – Rounds)
EMOM for 15 min (125/85):
1 squat clean
1 front squat
1 thruster
2 front rack lunges
Rx+ 145/105
If you miss a minute, you must rest the following minute.
