CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200 m run ๐๐ปโโ๏ธ
10 scorpions ๐ฆ
2 pole burpee broad jumps๐คข
30 sec shoulder opener
10 pvc ohs on rig ๐๐ปโโ๏ธ
Weightlifting
Overhead Squat (3RM, 95%x3, 90%x3)
15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 OH lunges (95/65)
12 burpee box jumps (24/20)