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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole walking lunge

2 pole squat jump

10 push-ups

10 flamingos

Weightlifting

Back Squat (3×1 @ 90% of 1 RM)

15 min to work up to 90% and complete 3 sets of 1 rep there.

Metcon

Metcon (Time)

30-20-10 for time:

pistols

push press (115/75)
Rx+ 135/95

12 min cap

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