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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

10 cossaks

10 ring rows

10 air squats

10 grasshoppers

Weightlifting

Front Squat (3 @ 65% of 1RM EMOM for 10 min)

Move as fast as possible.

Metcon

Metcon (Time)

30 AB cals

15 C2B

30 burpees

12 C2B

30 AB cals

9 C2B

30 burpees
Rx+ MU’s & burpees to a 6″ target

Scale pull-ups or ring rows

20 min cap

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