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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series – 10 of each (singles, L leg, R leg, skier, bell, double unders)

10 spiderman

10 stripper squats

10 duck walk steps

10 pus-ups

Weightlifting

Pause Back Squat (work to a heavy set of 3)

3 sec pause at bottom
heavier than last week

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

30 DU’s

20 front rack lunges (95/65)

10 TTB
Rx+ (115/85)

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