CrossFit Wachusett – CrossFit
Warm-up
Warm up 2 (No Measure)
3 Rounds
Gym Length Crab Walk
10 inch Worms
10 PVC OH Squats
10 Scorpion Stretch
Weightlifting
Back Squat (10@60%, 8@65%, 8@70%, 8@75%)
Metcon
Metcon (Time)
30 Thrusters 115/80
(4 minute cap)
after the 4 mins are up rest 1 min then:
Metcon (AMRAP – Reps)
3 min AMRAP
Thrusters 135/95
