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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

4 gym laps

5 temps push ups

2 pole spiderman

5 OHS w/ bar (3 sec pause @ bottom)

30 sec supine twist

Weightlifting

Make up day or…

Thruster (2RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

2-4-6-8-etc…

OH squat (75/55)

50 ft shuttle run
Rx+ 125/85

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