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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

2 pole inchworm

10 scorpions

10 reverse scorpions

10 hanging arch to hollows

Weightlifting

Bench Press (5 reps @40%, 5 @50%, 5 @60%)

Bench press de-load week: take these percentages off of 90% of your 1RM.

Enter your 60%.

12 min

Metcon

Metcon (Time)

3 rounds for time:

9 pull-ups

12 thrusters (95/65)

15 burpees
Rx+

C2B

115/75

14 min cap

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