CrossFit Wachusett – CrossFit


Warm-up (No Measure)

3 rounds:

2x gym jog

10 stripper squats

1 pole inchworm

1 pole duck walk

10 around the worlds


Back Squat (20 reps at 5lbs more than last week.)

If you have missed a Friday, please read:

*If you have a 5RM but didn’t do 5RM -50lbs, do that.

*If you haven’t done a 5RM yet, work up to and complete a heavy set of 20 back squats.

12 min


Metcon (AMRAP – Reps)

TABATA at each for reps:

Wall balls (20/14)

DB snatch (50/35)
*8 rounds of 20 sec on, 10 sec off for wall balls and then 8 rounds of 20 sec on, 10 sec off for DB snatch = 8 min total workout*

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