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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 burpees

10 grasshoppers

10 around the worlds

10 scorpions

10 med ball cleans

Weightlifting

Back Squat (1RM)

Deadlift (1RM)

Strict Press (1RM)

Front Squat (1RM)

Overhead Squat (1RM)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

5-10-15-20-etc…

Plate push-ups

Wall balls (20/14)

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