CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Halo Squats
10 Burpees
10 Ring Rows
10 Grasshoppers
10 Box Step Ups
30sec Front Rack Box Stretch
Weightlifting
Back Squat (8RM)
Metcon
“The Admiral” (Time)
“The Admiral”
3 RFT
20 Burpee Pull-ups (bar should be about 6” above reach)
20 Front Squats 155/105
20 Box Jumps 24/20