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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

With a band…10 air squats/empty bar/bar +10lb plates

2 pole spiderman

10 push-ups

10 grasshoppers

10 hollow rocks

Weightlifting

Back Squat (2 reps 60%, 2@70%, 2@80%, 2@85%, 4 sets of 2@90%)

18 min

*Enter 90%*

Metcon

Metcon (Time)

21-15-9:

Burpee

Thruster (95/65)
Rx+ 125/85

10 min cap

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