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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

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