61118

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole spider man

10 scorpions

10 grasshoppers

5 empty barbell back squats

Weightlifting

Back Squat (5 reps @65%, 5 @75%, 5+ @85%)

15 min

Metcon

Metcon (Time)

3 rounds for time:

20 burpees

20 front squats (115/75)
Rx+

bar facing burpees

135/95

15 min cap