92517

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

200m jog

2 pole spiderman

10 around the world

10 wall balls (lighter than you use in a WOD)

10 arch to hollow swings

Weightlifting

Back Squat (6 reps @ 70%, 6 reps @ 75%, 6 reps @ 78%, 6RM)

15 min

Metcon

Metcon (Time)

For time:

400m run

18 C2B’s

400m run

15 C2B’s

400m run

12 C2B’s
Rx+ 10, 7, 5 MU’s

14 min cap

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