CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 cal row
2 pole spiderman
10 grasshoppers
1 pole crab walk
1 pole duck walk
Weightlifting
Back Squat (4 reps @70%, 4 reps @75%, 3 sets of 4 reps @80%)
18 min
Enter your 80%.
Metcon
Metcon (Time)
3 rounds for time:
15 rowing cals
15 thrusters (95/65)
10 min cap
