CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole spiderman
10 scorpions
10 grasshoppers
10 burpees
Weightlifting
Bench Press (5 reps @65%, 5@75%, 5+@85%)
(1) Add 5lbs to your previous 1RM.
(2) Calculate 90% of your 1RM+5lbs.
(3) Calculate your percentages off of that 90%.
12 min
Metcon
Metcon (Time)
4 rounds for time:
10 pull-ups
10 power cleans (115/75)
10 dealifts (115/75)
Rx+
C2B
135/95
14 min cap
