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CrossFit Wachusett – CrossFit

Warm up 4 (No Measure)

3 Rounds

2x gym length skip

5 Strict Pull-ups

10 air squats

5 inchworms

10 cossacks

Back Squat (1 RM)

10 mins to work up to a heavy single, doesn’t need to be a max, should be perfect and moving as fast as possible.

Fran Test (Time)

MU prog 2

1.

“Fran Test”

With a running Clock complete:

0-4

21-15-19

Thruster 75/55

Ring Row

4-8

21-15-9

Thruster 95/65

Pull-up

8-12

15-12-9

Thruster 135/95

C2B Pull-up

12-16

12-9-6

Thruster 155/105

Bar MU
*you change the weight, if you cannot complete the work in the 4 min period the workout is over

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