CrossFit Wachusett – CrossFit
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)
