CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200 m run
10 windmills
10 bar taps
30 sec pigeon (r/l)
10 Cuban presses
1 min squat hold (chest up!)
Weightlifting
Back Squat (De-load back squat 5×10 @50% or make up 1RM )
Metcon
Metcon (AMRAP – Reps)
11min AMRAP:
3-6-9-12-15-etc…
Front squats (95/65)
Pull-ups
Burpees
Rx+ 115/75