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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

10 toes to poles

10 flamingos

10 med ball cleans

30 sec box stretch

Weightlifting

Back Squat

2 sets of 2@65%, 2 reps@70%, 2@80%, 2 reps@90%, 2@95%

Metcon

Metcon (Time)

75 wall balls (Rx 20/14, Rx+ 30/20)

75 abmat sit-ups

75 wall balls

75 abmat sit-ups

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