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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

10 cal row

2 pole spiderman

10 cossacks

10 ring rows

10 PVC OH squats to a med ball target

Weightlifting

Strict Press (3 sets of 4 reps @ 75%)

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 cal row

15 push-ups

15 OH squats (95/65)

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