CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 jumping jacks
10 around the world
2 pole spiderman
1 pole duck walk
1 pole crab walk
Weightlifting
Front Squat (3×8 @ 60% of 1RM)
12 min to work upt to 60% and complete 3 sets there. Ifyou didn’t find a 1RM last week, use this time to find a 1RM.
Metcon
Metcon (Time)
12 rounds, relay style with a partner:
250m row
20 wall balls (20/14)
