CrossFit Wachusett – CrossFit
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)
