52217

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 air squats

10 around the worlds

2 pole toy soliders

1 pole duck walk

Weightlifting

Back Squat (3×5 @ 70% of 1RM)

12 min to work up to 70% and complete 3 sets of 5 reps there

Metcon

Metcon (AMRAP – Rounds)

Every min on the min for 15 min:

4 deadlifts

3 hang power cleans

2 thrusters

(155/105)

***see score from 3/27/17, weights were 135/95)***
If you cannot complete the complex in the minute, you must rest the following minute. If you take a minute off, it means you could not complete the complex in the minute and you must take the following minute off as well.

Score is successful rounds.

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