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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal row

8 inchworm push ups

8 hanging side crunches

5 kick ups on wall/ free standing

30 sec supine twist (r/l)

Weightlifting

Bench Press (1RM x .9= ____+5lbs)

70%x3

80%x3

90%x3+

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

10 cal row

15 HSPUs (Open standard)

20 TTB

25 burpees

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