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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Jump rope series – 10 of each: singles, R-leg, L-leg, skier, bell, DU

10 cossacks

2 pole toy soldiers

10 around the worlds

10 PVC OH squats

Weightlifting

Back Squat (20 reps at 5lbs more than last week)

If you haven’t yet done a 5RM, work up to a heavy set of 20 back squats for the day.

12 min

Metcon

Metcon (Time)

5 rounds for time:

10 squat snatches (75/55)

10 box jumps (24/20)
Rx+

squat snatches (95/65)

box jumps (30/24)

12 min cap

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