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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole spider man

10 superman

2 pole squat broad jumps

10 hollow rocks

10 air squats

Weightlifting

Back Squat (3×8 @ 60% of 1RM)

12 min to work up to 60% an complete 3 sets there.

If you didn’t find a 1RM last week, use this time to find a 1 RM

Metcon

Metcon (Time)

For time:

25 squat cleans (135/95)

15 box jumps

20 squat cleans

20 box jumps

15 squat ceans

25 box jumps
15 min cap

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