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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

2x gym skip

10 grasshoppers

10 hollow rocks

5 inchworm push ups

10 around the world

Weightlifting

Strict Press (5 reps @ 40%, 5 @ 50%, 5 @ 60%)

12 min

Metcon

Metcon (Time)

3 rounds for time:

10 pull-ups

10 strict press

10 pull-ups

10 push presses

10 pull-ups

10 push jerks

Rx (75/55)
Rx+ (95/65)

Scaled (55/35…or lower if needed)

17 min cap

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