CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
2x gym skip
10 grasshoppers
2 pole spiderman
10 flamingos
10 air squats
Weightlifting
Back Squat (3×6 @ 65% of 1RM)
12 min to work up to 65% and complete 3 sets of 6 there
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
20 jumping squats (75/55)
15 Russian KB swings (70/53)
10 burpees
