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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2 pole bear crawl

10 supine scorpions

10 grasshoppers

10 ring rows

10 cossacks

Weightlifting

Back Squat (5 sets of 3 reps)

Work up to a moderate weight and complete 5 sets of 3 reps there.

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

3, 6, 9, 12, 15, etc…

Thrusters (115/75)

Pull-ups

Deadlifts (115/75)
Rx+ 135/95 & C2B

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