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CrossFit Wachusett – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 AB cals

10 scorpions

10 ring rows

2 pole spiderman

10 SLDL toe touches

Weightlifting

Bench Press (5 reps @40%, 5@50%, 5@60%)

Enter your 60%.

10 min

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon

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