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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 burpees

1 pole spidey/ 1 pole inchworm

5 strict pull ups

10 sit ups

10 back squats w/ bar

Weightlifting

Back Squat (5×5 back squat @ 60% of 1RM back squat)

Metcon

Metcon (AMRAP – Reps)

Tabata of each for total reps:

Air squats (Rx+ alternating pistols)

Pull-ups (Rx+ strict pull-ups)

Deadlifts (Rx 135/95, Rx+ 185/135)

Air squats (Rx+ alternating pistols)

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