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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

50 high jump singles

2 pole spider ๐Ÿ•ท man

10 med ball cleans โšฝ๏ธ

30 sec box stretch ๐Ÿ“ฆ

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

Then- 2 min ๐Ÿธ 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*

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