CrossFit Wachusett – CrossFit
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)