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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

20 cal row

—–then—–

3 rounds:

2 pole spiderman

10 ring rows

10 stripper squats

2 wall walks

Weightlifting

Thruster (work to a heavy single, then 3 sets of 1 at 90%)

First 10min to heavy single, last 5 min for 3×1

*Enter your 90%.*

15 min

Metcon

Metcon (Time)

10 rounds for time:

10 cal row

6 C2B’s
Rx+ 2 MU’s

18 min cap

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