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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole spiderman

10 shoulder dislocates

10 stripper squats

10 ring rows

Weightlifting

Push Press (5 reps @70%, 5 reps @75%, 3 sets x 3 reps @80%)

Record your 80%

12 min

Metcon

Metcon (Time)

5 rounds for time:

20 air squats

15 clean and jerks (95/65)

—-rest 1 min—-
Rx+ 135/95

18 min cap

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