10217

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 flamingos

10 grasshoppers

10 hollow rocks

10 arch rocks

Weightlifting

Back Squat (5 sets of 4 reps @ 70%)

15 min

Metcon

Metcon (Time)

3 rounds for time:

50 DU’s

25 pull-ups

15 thrusters (95/65)
Rx+ C2B pull-ups & 135/95

15 min cap

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