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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole spderman

10 around the world

10 cossacks

5 kick-ups or 5 push-ups

Weightlifting

Front Squat (5RM)

Metcon

Metcon (Time)

With a partner, complete for time:

40 squat cleans (155/105)

400m run

20 squat cleans

200m run

40 push jerks (155/105)

400m run

20 push jerks

200m run
**Both partners must complete the run before reps of the following movement can be started**

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