CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
50 singles
10 figure 4’s
10 pause back squats (3 sec)
5 negative pull ups + 5 push ups
45 sec shoulder opener on rig
Weightlifting
Back Squat (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 wall balls (20/14)
15 pull-ups
20 DUs
Rx+ 10/5 ring MUs