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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

2 pole inchworms

10 hanging arch to hollows

5 front squats – 3 warm up sets to the front squat strength (you choose your weight)

Weightlifting

Front Squat (5 sets of 3 reps @ 75%)

12 min

Clean Pull (2 sets x3 reps @95%, 2×3 reps @100%)

12 min

*Enter your 100%*

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 pull-ups

15 deadlifts (135/95)

10 cal row

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