CrossFit Wachusett – CrossFit
Warm-up
Run (No Measure)
3 rounds:
200m run
5 Inchworms
10 spiderman crawl
10 shoulder dislocates
5 push-ups
5 Hollow Rocks
Weightlifting
Push Press (1 RM)
10 mins
Metcon (Time)
3 RFT
20 HSPU
20 Power Clean 135/85
400m Run
24 min cap
Scale HSPU to Shoulder 2 OH with your barbell
