CrossFit Wachusett – CrossFit
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
