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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

2x gym skip

2 pole spiderman

10 scorpions

10 ring rows

10 stripper squats

Weightlifting

Bench Press (5 reps @75%, 3@85%, 1+@90%)

(1) Add 5lbs to your previous 1RM.

(2) Calculate 90% of your 1RM+5lbs.

(3) Calcuate your percentages off of that 90%.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 pull-ups

7 power cleans (115/75)

9 thrusters (115/75)
C2B & 135/95

*compare to 12/6/17*

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