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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 jumping jacks

10 scorpions

10 supine/reverse scorpions

10 air squats

10 flamingos

Weightlifting

Bench Press (5 reps @75%, 3@85%,1+@95%)

Take your percentages off of 90% of your 1 RM.

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

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 pull-ups

10 push presses (75/55)

12 power snatches (75/55)
Rx+

C2B & 95/65 barbell

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