CrossFit Wachusett – CrossFit
Warm-up
warm up 13 squat prep (No Measure)
1 min jump rope
10 Inchworms
10 spiderman crawl
10 wall facing squats
10 Around the world
3 Rounds
Weightlifting
Back Squat (Work to a heavy set of 10)
10 mins to work to a heavy set of 10, doesn’t need to be a max aim for 70-78%
Metcon
CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
There is a 20 min Time cap
