Valentine’s Day Massacre

CrossFit Wachusett – CrossFit

Warm-up

Warm up 4 (No Measure)

3 Rounds

2x gym length skip

5 Strict Pull-ups

10 air squats

5 inchworms

10 cossacks

Weightlifting

Push Press (3×5 you choose the weight)

should be heavy for 3 sets, do 2 lighter weight warm up sets then get into the 3 sets of 5

Metcon

Metcon (Time)

7 Rounds for Time:

7 Thrusters 75/55#

7 Pull-ups

7 Burpees
12 Min Time Cap the goal is to be around 10 mins.

-OR-

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

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