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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1 minute jump rope (singles)

1 pole bear crawl

1 pole crab walk

10 around the world

10 back squats (1st w/ PVC, 2nd w/ barbell)

then…GAME!

Weightlifting

Back Squat (5 reps @ 40%, 5 @ 50%, 5@ 60%)

12 min

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

1-2-3-4-5…etc. front squats Rx(115/75)

10-20-30-40-50…etc. DU (scale same number of singles unders)

—–right into—–
Rx+(135/95)

Metcon (AMRAP – Reps)

10 min AMRAP

1-2-3-4-5…etc. front squats Rx(115/75)

10-20-30-40-50…etc. DU (scale same number of singles unders)

—–right into—–
Rx+(135/95)

Metcon (AMRAP – Reps)

4 min AMRAP

Bar facing burpees

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