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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 burpees

10 ring rows

10 stripper squats

10 arch to hollow

–then- 90 sec box stretch

Weightlifting

Bench Press (90% of 1RM, then add 5 lbs…)

40%x5

50%x5

60%x5

Metcon

Metcon (Time)

20 pull-ups

20 wall balls (20/14)

20 DB snatches (50/35)

15 C2Bs (scale to jumping C2Bs)

15 wall balls

15 DB snatches

10 bar MUs (scale to 20 ring rows, 20 push-ups)

10 wall balls

10 DB snatches

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