CrossFit Wachusett – CrossFit
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)
