CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
1 pole duck walk
1 pole crab walk
10 hanging arch hollows
10 empty barbell squat cleans
Weightlifting
Back Squat (3 @70%, 3 @80%, 3+ @90%)
Strict Press (3 @70%, 3 @80%, 3+ @90%)
Power Clean (Heavy 3 rep touch-and-go)
Deadlift (3 @70%, 3 @80%, 3+ @90%)
Metcon (No Measure)
3 rounds:
10 barbell rows
10 push-ups
10 ring outs
Metcon
Metcon (Time)
Granite Games WOD 4
3-6-9-12-9-6-3
Hang Squat Clean (135/95)
Bar Facing Burpee
8 min cap
Intermediate: 115/80
Scaled: 75/55 – can step over