CrossFit Wachusett – CrossFit
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