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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole walking lunge

10 ring rows

5 front squats – 3 warm-up sets to the front squat strength (you choose your weight)

Weightlifting

Front Squat (3 reps @70%, 3@75%, 3@80%, 3RM)

12 min

Clean Pull (4 sets of 3 reps @ 100%)

12 min

Metcon

Metcon (Time)

3 rounds for time:

20 front rack lunges (95/65)

20 box jumps (24/20)

Metcon (Time)

3 rounds for time:

20 front rack lunges (95/65)

20 box jumps (24/20)

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