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CrossFit Wachusett – CrossFit

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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