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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

2 pole Spider-Man

10 dislocates

5 slow back squats w/ bar

10 glute bridges

Weightlifting

Back Squat (2 reps @ 55%, 2 @65%, 2 @70%, 3 sets of 2 @80%)

Metcon

Metcon (Time)

20 cal row

40 box jumps (24/20)

60 walking lunge steps
*12 min cap*

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