CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
10 AB cals
10 supine scorpions
10 med ball cleans
10 pushups
10 flamingos
Weightlifting
Back Squat (5 reps @ 40%, 5 @ 50%, 5 @ 60%)
Strict Press (5 reps @ 40, 5 @ 50, 5 @ 60)
Deadlift (5 reps @ 40, 5 @ 50, 5 @ 60)
Gymnastics Skills
Barbell Row (heavier than last)
Push-ups (heavier than last, if possible)
Metcon
Metcon (AMRAP – Reps)
15 min EMOM
3 power cleans
2 hang power cleans
1 push jerk
Remainder of the minute is air squats.
**Score for the workout is total air squats.**
Rx(115/75)
Rx+(135/95)