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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m jog

2 pole spiderman

10 ring rows

10 cossacks

10 hanging arch to hollow

Weightlifting

Back Squat (2RM)

15 min

Metcon

Metcon (Time)

For time:

30 pull-ups

30 front squats (135/95)

30 pull-ups

30 wall balls (20/14)

30 pull-ups

30 DB snatches (50/35)
Rx+ C2B pull-ups & 30/20lb wall ball

16 min cap

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