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)
