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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

2 pole bear crawl

10 scorpions

10 hanging arch to hollow

10 air squats

10 push press w/ bar

Weightlifting

2 Push Presses & 1 Split Jerk

3 sets of 2 push presses + 1 split jerk @ 65% of 1RM push press

Metcon

Metcon (3 Rounds for reps)

Tabata for reps:

Thrusters (95/65)

—30 sec rest—

TTB

—30 sec rest—

Plate push-ups

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