71618

CrossFit Wachusett – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

-400 m run then-

3 Rounds

1 pole spiderman

1 pole walking lunge

5 tempo push ups

10 around the world

5 back squats w/ bar, 2nd round-add 10’s, 3rd round add 15’s

Weightlifting

Back Squat (off 90% of 1RM+10#) 3 reps@ 70%, 3@ 80%, 3+@ 90%)

Metcon

Metcon (Time)

100m lunge

300m run

100 air squats

400m run

15 min cap

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top