CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Row 10 cal
10 knees to elbows
10 twirling cossacks
10 shoulder dislocates
–Game–
“Sally” with 10# med ball
Weightlifting
Back Squat (5 reps @ 65%, 5 @ 75%, 5 @ 85% (90% of 1RM+10lb) )
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP
3-6-9-12-etc.
TTB
Squat clean (125/85)
Cal row