CrossFit Wachusett – CrossFit
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