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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

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