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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

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