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CrossFit Wachusett – CrossFit

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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

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