41717

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.

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