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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

2 pole walking lunge

10 grasshoppers

10 scorpions

5 back squats – 3 warm up sets to the back squat strength (you choose your weights)

Weightlifting

Back Squat (5 sets of 5 at 75%)

12 min

Snatch Pull (2 sets x3 reps @95%, 2×3 reps @100%)

12 min

*Enter your 100%*

Metcon

Metcon (Time)

3 rounds for time:

20 wall balls (20/14)

200 DUs
12 min cap

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