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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

2 pole spiderman

10 stripper squats

10 inchworm + push-ups

Weightlifting

Back Squat (4 reps @70%, 4 @75%, 4 @80%, 4RM)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

20 cal row

20 burpee box jump overs

20 goblet squats (53/35)

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