CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 m -THEN-
3 rounds
10 good mornings
10 push ups
10 step ups
30 sec box stretch
-THEN- 400 m run
Weightlifting
Push Press (3 sets of 5 reps @ 65% of 1 RM)
Metcon
Metcon (Time)
20-16-12-8-4 for time:
DB push-jerks (50/35)
Front rack goblet step-ups (50/35)
20 inch box for all
*16 min cap*