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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole spiderman

2 pole inchworm

10 ring rows

10 cossacks

Weightlifting

Back Squat (heavy single, then sets of 1 rep @ 90%)

Enter your 90%

10 min to work up to HS and then 5 min to complete the 3 sets of 1 rep at 90%.

Metcon

Metcon (Time)

21-18-15-12-9-6-3 for time:

thruster (75/55)

burpee
Rx+

DB thruster (50/35 ea. hand)

DB facing burpee

15 min cap

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