22015

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

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