CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 cal AB
2 pole spiderman
10 grasshoppers
10 scoprions
5 back squats (you choose the weight as it is part of your warm up for the strength)
Weightlifting
Back Squat (3 reps @70%, 3@75%, 3 sets of 3 reps @80%)
15 min
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
HR Push-ups
Squat cleans
Rx+ (145/105)
Rx (125/85)
Scale 1 (115/75)
Scale 2 (95/55)
15 min cap
*This is a gym appropriate version of 2018 Regional Individual Event 2.*
