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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200 m run

2 pole spiderman

8 bent over rows

8 front squats

8 dislocates

8 arch to hollow

-then 2 min frog stretch-

Weightlifting

Clean Pull + Front Squat

5×4+4 clean pulls + front squats @70% of 1RM power clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 TTB

10 power cleans (115/75)

10 box jumps (24/20)

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