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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

jump rope series (10 of each: singles, L-leg, R-leg, bell, skier, DU’s)

2 pole spiderman

2 pole toy soldiers

10 scorpions

10 wall balls

Weightlifting

Back Squat (3×3)

12 min to work up to 80% and complete 3 sets of 3 reps there.

Metcon

Metcon (Time)

5 rounds for time:

15 front squats (155/105)

45 double unders
Rx+ 185/125

16 min cap

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