52017

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m run

2 pole spiderman

2 pole squat long jump

10 shoulder dislocates

2 pole spinning cossacks

Weightlifting

Front Squat (3×6 @ 65% of 1RM)

12 min to work up to 65% and complete 3 sets of 6 reps there.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP with a partner:

60 goblet squats (53/35)

60 box jumps

60 v-ups
**you must alternate every rep with your partner**

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