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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

—–then 3 rounds—–

1 pole inchworm

10 hollow rocks

10 arch rocks

10 air squats

Weightlifting

Thruster (4 sets of 5 reps at 70% of 1 RM)

15 min

Metcon

Metcon (Time)

5 rounds for time:

10 deadlifts (225/155)

20 med ball cleans (20/14)

200m run

—–1 min rest—–

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