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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

3 running laps

10 quad pulls

5 bar taps

5 slooooow squats

10 wall ball push press

10 good mornings

Then—- group stretch

Weightlifting

Front Squat (3RM)

Metcon

Metcon (Time)

3 rounds for time:

20 wall balls (20/14)

20 pull-ups (Rx+ C2B)

20 KB swings (53/35)

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