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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole spiderman

10 scorpions

10 grasshoppers

10 burpees

Weightlifting

Bench Press (5 reps @65%, 5@75%, 5+@85%)

(1) Add 5lbs to your previous 1RM.

(2) Calculate 90% of your 1RM+5lbs.

(3) Calculate your percentages off of that 90%.

12 min

Metcon

Metcon (Time)

4 rounds for time:

10 pull-ups

10 power cleans (115/75)

10 dealifts (115/75)
Rx+

C2B

135/95

14 min cap

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