CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 Ab cals
10 step ups
10 ring rows
10 air squats
30 sec front rack box stretch
Weightlifting
Clean Pull + Front Squat
5×4+4 clean pulls + front squats @80% of power clean
Power Clean
Metcon
Metcon (Weight)
6 Minutes to find:
2RM Clean Any type (power or squat)
*minimum of 4 lifts
*must increase by at least 5lbs
REST
3 minutes
(AMRAP – Reps)
7 min AMRAP:
3-6-9-12-15-etc…
KB swings (35/26)
Box jumps (24/20)
Rx+ 50/35