CrossFit Wachusett – CrossFit
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*