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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 flamingos

2 pole inchworm

5 back squats (you choose the weight as part of your warm up for the squat strength)

Weightlifting

Back Squat (70%x3 reps, 75%x3, 80%x3, 3RM)

15 min

Metcon

Metcon (Time)

2 rounds for time:

50 wall balls (20/14)

50 Abmat sit-ups
15 min cap

Rx+

30/20 wall ball

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