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CrossFit Wachusett – CrossFit

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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

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