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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 air squats

10 grasshoppers

10 good mornings

10 hanging arch to hollow/kips

Weightlifting

Front Squat (3×2 @ 85% of 1RM)

15 min to work up to 85% and complete 3 sets of 2 reps there.

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP:

6 deadlifts (255/155)

6 bar facing burpees

—–2 min rest—–

4 min AMRAP:

4 thrusters (95/65)

4 bar facing burpees

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