CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 of each jump rope series (singles, R-leg, L-leg, skier, bell, DU’s)
10 scorpions
10 wall facing squats
10 leg raises
5 kick ups or 5 push-ups
Weightlifting
Strict Press (1RM)
Metcon
Metcon (Time)
30-20-10 for time:
Thrusters (95/65)
TTB
Rx+ DB thrusters (50/35 each hand)
See Main Site WOD 170409
