101617

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

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