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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

10 spiderman

10 glute bridges

10 scorpions

10 air squats

Weightlifting

Thruster (work to a heavy single, then 3 sest of 1 rep @ 90%)

15 min

First 10 min to work to HS, last 5 min for 3×1 @90%.

Metcon

Metcon (Time)

For time:

20 clean and jerks (95/65)

20 cal row

40 SDHP’s (95/65)

20 cal row

50 wall balls (20/14)

20 cal row
Rx+

135/95 barbell

30/20 wall ball

AB cals

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