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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 flamingos

10 shoulder dislocates

10 wall balls (lighter than you use in a WOD)

10 sit-ups

Weightlifting

Thruster (5 sets of 4 reps @ 70%)

15 min

Metcon

Metcon (Time)

5 rounds for time:

200m run

20 front squats (95/65)
17 min cap

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