CrossFit Wachusett – CrossFit
Warm-up
Warm up 5 (No Measure)
3 Rounds
20 Double Unders
10 Spiderman Crawl
10 Superman
-Then-
2x 9 Fundamentals 5 each, round 1 with PVC, round 2 with a Bar
Weightlifting
Overhead Squat (10 RM)
10 mins to work to a 10RM OH Squat, FULL Depth on every rep!
Metcon
Metcon (Time)
For Time:
Rx:
50 DU’s
30 HSPU
50 DU’s
30 Box Jumps 24/20
50 DU’s
10 Wall walk ups
Rx+
20 Triple Unders
30 HSPU
20 Triple Unders
30 Box Jumps 30/24
20 Triple Unders
75′ HS walk
If you have to scale HSPU to more than 1 AbMat scale to Push-Press @ 65-75% of your 1RM
Scale DU’s to 100 Singles
