CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
2 pole spiderman
10 scorpions
10 hanging arch to hollow/bar taps
10 grasshoppers
Weightlifting
Front Squat (3×3 @ 80%)
15 min to work up to 80% and complete 3 sets of 3 reps.
Metcon
Granite Games 17.1 (AMRAP – Rounds and Reps)
12 min AMRAP:
10 hang squat clean (135/95)
10 alt. front rack reverse lunges in place (135/95)
20 chest-to-bar pull-ups
*scaled (95/65) & jumping pull-ups
*masters ages 45-54 (105/75)
*masters ages 45-54 scaled (65/45) & jumping pull-ups
*masters ages 55+ (95/65)
*masters ages 55+ scaled (45/35) & jumping pull-ups
