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CrossFit Wachusett – CrossFit

Warm-up

Warm up 12 jog (No Measure)

3 Rounds

4x gym length jog

25′ of Inchworms

10 Air Squats

10 Shoulder Dislocates

10 spiderman crawl

Weightlifting

Back Squat (10@60%, 10@65%, 8@70%, 8@75%)

Metcon

Metcon (AMRAP – Reps)

6 min AMRAP

Burpee Pull-ups (pull-up Bar should be just above your reach)

Rx+ Burpee Muscle ups

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