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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

Paused Front Squat (3×3 @ 80%)

Metcon

Metcon (Time)

5 Rounds for time:

500m Row

20 Box Jumps 24/20

Rest 1 min between rounds

Weightlifting

Snatch (1RM)

Clean and Jerk (1RM)

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