CrossFit Wachusett – CrossFit
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