CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
10 hanging arch to hollows
10 light wall balls
10 ring rows
Weightlifting
Back Squat (3 sets of 2 reps @ 85%)
14 min
Metcon
Metcon (Time)
21-15-9:
Thruster (95/65)
C2B
Rx+ DB thruster (2 50’s/2 35’s)
Scale – Jumping chin over bar pull-ups (Head at least 6 in. under bar. Full lock out at the bottom, jump chin over bar)
12 min cap
