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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole walking lunge

8 banded duck unders

8 scap push ups

8 jumping squats

1 min front rack box stretch

Weightlifting

MAKE UP 1RM BACK SQUAT, 1 RM FRONT SQUAT OR…

Front Squat (50% OF 1RM)

5 sets of 10 reps

Back Squat (50% OF 1RM)

5 sets of 10 reps

Metcon

Metcon (Time)

50 front rack lunges (75/55)

*5 burpees EMOTM until done*
Rx+115/75

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