CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
50 high jump singles
2 pole spider 🕷 man
10 med ball cleans ⚽️
30 sec box stretch 📦
———————————
Then- 2 min 🐸 stretch
Weightlifting
Paused Front Squat (3RM, 95%x3, 90%x3 )
15 min
Metcon
Metcon (Time)
400m run
—–then—–
4 rounds of:
10 hang power cleans (95/65)
20 front rack lunges
—–then—–
400m run
Rx+ (115/75)
*16 min cap*
