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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

Row 10 cal

10 knees to elbows

10 twirling cossacks

10 shoulder dislocates

–Game–

“Sally” with 10# med ball

Weightlifting

Back Squat (5 reps @ 65%, 5 @ 75%, 5 @ 85% (90% of 1RM+10lb) )

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

3-6-9-12-etc.

TTB

Squat clean (125/85)

Cal row

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