CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
With a band…10 air squats/empty bar/bar +10lb plates
2 pole spiderman
10 push-ups
10 grasshoppers
10 hollow rocks
Weightlifting
Back Squat (2 reps 60%, 2@70%, 2@80%, 2@85%, 4 sets of 2@90%)
18 min
*Enter 90%*
Metcon
Metcon (Time)
21-15-9:
Burpee
Thruster (95/65)
Rx+ 125/85
10 min cap
