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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

20 jumping jacks

10 flamingos

30 sec shoulder box stretch

10 glute bridges

10 push press w/ bar

Weightlifting

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

12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min EMOM of 10/6 push-ups

—–2 min rest—–

5 min AMRAP:

10 push presses (95/65)

10 box jumps (24/20)

**Score is only for the AMRAP**

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