112217

CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

15 jumping jacks

2 pole inchworm

10 grasshoppers

10 ring rows

10 hollow rocks

Weightlifting

Push Press (heavy single, then 3 sets of 1 rep @ 90%)

Enter your 90%

10 min to work up to HS adn then 5 min to complete the 3 sets of 1 rep at 90% of that HS.

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP:

3 push presses (115/75)

3 pull-ups

6 push presses

6 pull-ups

9 push-presses

9 pull-ups

12 push-presses

12 pull-ups

etc…
Rx+

135/95

C2B’s

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