CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
15 walking lunges
8 cat/cow
10 ring rows
10 barbell sit ups
10 FS w/ bar
Weightlifting
Front Squat ( 5×3 – athlete’s choice in weight)
Metcon
Metcon (Time)
50-40-30-20-10
KB swings (53/35)
Goblet squats
Rx+ 70/53