62518

CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 AB cals

2 pole spiderman

10 knees to elbows

5 inchworm push ups

10 back squats (1st round- w/bar, 2nd add 10’s, 3rd add 15’s)

Weightlifting

Back Squat (5 reps @75%, 3 @85%, 1+ @95%)

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

10 thrusters (95/65)

5 TTB

—–rest 2 min—–

Metcon (Time)

Your score from 1st AMRAP for time…

X rounds and X reps of:

10 thrusters (95/65)

5 TTB
6 min cap

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