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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

Front Squat (70%x3, 75%x3, 80%x3, 2×3@85%)

Metcon

Metcon (Time)

3 RFT

10 push ups

15 Front Squats 95/65

30 DU’s

Rx+

10 HSPU

15 Front Squats 115/80

30 DU’s

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