CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
1 pole duck walk
1 pole inchworm
5 arch to hollows/bar taps
5 ring rows
Weightlifting
Front Squat (3×4 @75%)
12 min to work up to 75% and complete 3 sets of 4 reps there.
Metcon
Metcon (AMRAP – Rounds)
14 min EMOM:
Odd minutes 6 DB thrusters (50/35)
Even minutes 6 C2Bs
Rx+ 10 reps of each
