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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2x gym length skip

1 pole inchworm/1 pole spidey

10 medball cleans

30 sec Samson (each side)

10 ring rows

Weightlifting

Paused Front Squat (3RM, 95% x3, 90% x3 (% are of what you get today)

15 minutes

Metcon

Metcon (Time)

30 power cleans

30 squat cleans

30 burpees

Rx(95/65), Rx+ (125/85)
*10 min cap*

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