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)
