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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 skipping laps

1 pole Spider-Man

1 pole inchworm push up

10 banded squats

10 dislocates

—then—

Group stretch

Weightlifting

Back Squat (2 reps @ 50%, 2 @60%, 2 @70%, 3 sets of 2 @85%)

Metcon

Metcon (Time)

Split however you want:

100 KB swing (53/35)

75 wall balls (20/14)

50 Burpees
Rx+ KB(70/53) WB(30/20)

*16 min cap*