CrossFit Wachusett – CrossFit
Warm-up
Group Warm-up (No Measure)
Group Warm-up
Weightlifting
Back Squat (3@80%, 3@85%, AMRAP @90%)
calculate 90% of 1RM then calculate 80,85 and 90% of that
Metcon
Metcon (Time)
3 Rounds for time:
10 Squat cleans 135/95
20 Pull-ups
30 Medicine ball OHS 20/14
clean must be a full squat, power to squat is ok
scale pull-ups to ring rows
