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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200 m. run

2 pole spiderman

10 shoulder dislocates

10 stripper squats

10 ring rows

Weightlifting

Back Squat (5@75%, 3@85%, 1+@95%)

Strict Press (5@75%, 3@85%, 1+@95%)

Power Clean (Work to a heavy single)

Deadlift (5@75%, 3@85%, 1+@95%)

Metcon (No Measure)

3 rounds:

10 barbell rows (heavier than last)

10 push-ups (more difficult than last if possible)

10 ring outs

Metcon

Metcon (Time)

5 rounds for time:

15 med ball cleans (20/14)

100m backward run

100m frontward run

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