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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200 m run

10 flamingos

5 front squats(3 sec pause @bottom)

2 wall walks

30 sec supine twist

-then group stretch-

Weightlifting

Front Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 thrusters (115/75)(Rx+ 135/95)

20 plank shoulder touches (Rx+ nose and toes HS shoulder touches)

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