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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

1 pole bear/1 pole crab

10 jumping squats

5 arch2hollow/5 bar taps

5 burpees

45 sec front rack box stretch

Weightlifting

Front Squat (Front squat 3×6 @ 70% – 90 sec rest between sets)

Metcon

Metcon (Time)

3 rounds for time:

7 MUs

14 power cleans (135/95)

21 bar facing burpees
(scale to 7 C2Bs + 7 box dips)

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