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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 scorpions

10 cossacks

5 front squats (you choose the weight to warm up to the front squat weightlifting)

Weightlifting

Front Squat (70%x2 reps, 75%x2, 80%x2, 85%x2, 2RM)

15 min

Metcon

Metcon (Time)

30-20-10 for time:

Front rack lunges (50/35)

DB snatches (50/35)

Cal row
15 min cap

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