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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

gym length bear crawl

10 scorpions

10 hollow rocks

10 grasshoppers

10 air squats

Weightlifting

Front Squat (3×5 @ 70% of 1RM)

12 min to work up to 70% and complete 3 sets of 5 reps there.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

12 alternating goblet lunges (53/35)

18 KB swings

24 box jumps (24/20)

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