CrossFit Wachusett – CrossFit


Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole spiderman

5 push-ups

10 hanging arch to hollow swings

10 grasshoppers


Bench Press (5 reps@65%, 5@75%, 5+ @85%)

Take your percentages off of 90% of your 1RM from last week.

Failure happens either when you cannot lift the weight or the elbows/shoulders enter into the unsafe position talked about.

15 min

Bench Press (1RM)

If you did not complete last week’s 1RM


Metcon (Time)

5 rounds for time:

6 pull-ups

9 strict presses (75/55)

12 SDHP (75/55)
14 min cap

Rx+ C2B

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