CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
Weightlifting
Paused Front Squat (5RM, 95%x5, 90%x5 (% is of what you get that day)
Bench Press (1 RM)
Overhead Squat (5RM, 95%x5, 90%x5 (% is of what you get that day)
Push Press (1 RM)
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP of 3-6-9-12…etc. of
Power cleans (95/65)
Pull-ups
Rx+
Power cleans (135/95)
C2B