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
Teaching Movements
Squat therapy (No Measure)
5 mins of group squat therapy
Weightlifting
Back Squat (4×4 @75%)
Metcon
Metcon (AMRAP – Reps)
7 min AMRAP
50 DU
10,12,14,16,18……. C2b pull up
Scale DU to 50 singles & 25 45# plate hops
If you do not have 5 ub c2b pull ups scale to pull ups. If you do not have 5 ub pull-ups scale to ring rows NO BANDS
