CrossFit Wachusett – CrossFit
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)