CrossFit Wachusett – CrossFit


Warm-up (No Measure)

400m run


3 rounds:

2 pole spiderman

1 pole duck walk

1 pole inchworm

10 push-ups


Back Squat (1RM)

15 min to work to a 1RM.


Metcon (AMRAP – Rounds)

15 min EMOM:

4 deadlifts

3 hang power cleans

2 thrusters


***see score from 3/37/27 – (135/95) an 5/22/17 (155/105)***
If you cannot complete the complex in the minute, you must rest the following minute. If you take a minute off, it means you could not complete the complex in the minute and you must take the following minute off as well.

Score is successful rounds.

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