CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 AB cals
2 pole inchworm
10 scorpions
10 reverse scorpions
10 hanging arch to hollows
Weightlifting
Bench Press (5 reps @40%, 5 @50%, 5 @60%)
Bench press de-load week: take these percentages off of 90% of your 1RM.
Enter your 60%.
12 min
Metcon
Metcon (Time)
3 rounds for time:
9 pull-ups
12 thrusters (95/65)
15 burpees
Rx+
C2B
115/75
14 min cap
