CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
2 pole bear crawl
8 ring rows
10 wall facing OHS
10 scorpions
30 sec supine twist
Then-Group stretch
Weightlifting
Overhead Squat (5RM )
15 min
Metcon
Metcon (Time)
5 rounds for time of:
5 hang squat snatches(75/55)
10 OH squats
20 burpees
Rx+ 115/75
18 min cap