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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole spiderman

1 pole crab walk

10 shoulder dislocates

10 PVC OH squats

Weightlifting

Strict Press (3×2 @ 85% of 1RM)

12 min to work up to 85% and complete 3 sets of 2 reps there.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 OH squats (95/65)

12 TTB
Rx+

**If you finish 2 rounds by 4 min, go up to 135/95. If you finish 2 rounds at 135/95 by 8 min, go up to 165/115.**

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