CrossFit Wachusett – CrossFit
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