CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m run
1 pole inchworm
1 pole Spider-Man
10 pvc thrusters
5 rope pulls
30 sec thread the needle (r/l)
Weightlifting
Back Squat ( 3×5 @ 80% of 1RM)
Metcon
Rx
Metcon (Time)
21 thrusters (95/65)
36 jumping pull-ups
15 thrusters
27 jumping pull-ups
9 thrusters
18 jumping pull-ups
Rx+
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here