CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
10 flamingos
10 ring rows
10 PVC good mornings
10 scorpions
Weightlifting
Front Squat (3 @ 70% of 1 RM EMOM for 10 min)
Take 5 min to warm up to your weight.
If you don’t have a 1RM it should be something modertely heavy that you can successfully complete with full depth for all reps each minute.
Metcon
Metcon (Time)
For time:
400m run
50 pull-ups
400m run
Rx+ C2B pull-ups
10 min cap
