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CrossFit Wachusett – CrossFit

Warm-up

Burpee/squat prep (No Measure)

3 rounds

6 burpees

10 inchworms

10 pvc oh squats

10 shoulder disloates

5 strict pull-ups

Weightlifting

Back Squat (5×6 @ 70%)

12 mins

warm up quickly to 70%

Rest no more than 90s between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

10 Squat Clean 135/95

15 Pull-ups

Rx+

13 Min AMRAP

10 Squat Clean 155/105

5 MU

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