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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

400m jog

—-then 3 rounds—-

2 pole spiderman

10 grasshoppers

10 hanging arch to hollows

5 squats (you choose the weight as part of your warm up for the strength)

Weightlifting

Back Squat (70%x3 reps, 75%x3 reps, 4 sets of 2 reps @80%)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200m run

10 pull-ups

10 wall balls (20/14)
Rx+

C2B and run with med ball

*Each 100m counts as 1 rep*

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