CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
8 cal row
2 pole spiderman
10 scap push ups
8 lat pulls on rig
10 shoulder dislocates
Weightlifting
Bench Press (Take these calculation off of 90% of your 1RM )
65% x 5
75% x 5
85% x 5+
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
1-2-3-4-etc…
Strict press ( 75/55)
Strict pull-up
—-between each increase in reps—-
Row 15 cals
Rx+ 115/75