CrossFit Wachusett – CrossFit


Warm-up (No Measure)

3 rounds:

15 jumping jacks

10 around the world

2 pole spiderman

1 pole duck walk

1 pole crab walk


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 (Time)

12 rounds, relay style with a partner:

250m row

20 wall balls (20/14)

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