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
