12115

CrossFit Wachusett – CrossFit

Warm-up

Warm up 11 (No Measure)

3 Rounds

Jump Rope Series 10 each (su, RL, LL, Bell, Skiier, DU)

10 Walking Lunge Steps with arms OH

5 Ring Rows

5 inchworms

10 Shoulder Dislocates

5 Air Squats

Weightlifting

Front Squat (5@60%, 5@70%, 5@75%, 5@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

30 DU

10 C2B Pull-up

Complete 5 Rounds with a 1 min Rest between each round All Reps Count start the next round where you left off, score=total rounds and reps

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