CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
200m jog
2 pole spiderman
10 push-ups – TOUCH YOUR CHEST TO THE FLOOR
2 pole squat jumps
10 grasshoppers
Weightlifting
Pause Back Squat (Heavy single)
3 sec pause at bottom
Metcon
Metcon (Time)
For time:
21 thrusters (95/65)
800m run
15 thrusters
400m run
9 thrusters
200m run
RX+ 135/95 (Rx+ athletes must be able to do 21-15-9 unbroken at Rx weight)
14 min cap
