103015

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

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