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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

1 pole crab/ 1 pole bear

10 cossacks

10 jumping squats

10 grasshoppers

10 push jerks with barbell

then- GROUP STRETCH

Weightlifting

Paused Front Squat (5RM then 95%x5, 90%x5 (% is of what you get today)

15 min

Metcon

Metcon (AMRAP – Reps)

Partial version of Main Site WOD: 180721 (https://crossfit.com/workout/2018/07/21#/comments)

6 1-min rounds of:

25 squats

Max reps of clean and jerks Rx (135/95),

—–Rest 2 min between rounds—–

*Score is total number of clean and jerks.*
Rx+ (155/105), Scale (95/65)

16 min

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