CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
20 Jumping Jacks
5 Arch to hollow on bar
5 Knees to elbows
10 Wall facing squats
30 second child’s pose
Then- GAME!!!!!
Weightlifting
Back Squat (off 90% of 1RM + 10#) 75% x 5, 85% x 3, 95% x 1+)
15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
8 front squats (115/75)
8 box jumps (24/20)
8 TTB
Rx+ 135/ 95
30/24
