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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 around the world

10 hollow rocks

10 superman

10 air squats

Weightlifting

Front Squat (3×1 @ 90% of 1 RM)

15 min to work up to 90% and complete 3 sets of 1 rep there.

Metcon

Granite Games 17.5 (Time)

For time:

60 cal row

80 wall balls

100 DU’s

40 cal row

60 wall balls

80 DU’s

30 cal row

40 wall balls

60 DU’s
Rx – 20 to 10’/14 to 9′

Scaled – 20 to 9’/10 to 9′, single unders

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