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CrossFit Wachusett – CrossFit

Warm-up

Group Warm-up (No Measure)

Group Warm-up

Weightlifting

Front 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 front squats for the day.

If you haven’t yet hit 20 reps at your prescribed weight, work up to a heavy set of 20 front squats that you can complete.

12 min

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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